Has difficulty gaining weight (muscle or fat).Obi Obadike, MS., ISSA Certified Fitness Trainer and Nutrition Specialist, recommends the macro ratios listed below as a foundation.įrom the story above, Sam represents the classic ectomorph. These 3 macro ratios (based on your phenotype) can help save time and errors in your health and fitness journey. Where you start is just as important as taking the first step. You may have to modify your macro numbers based on how your body reacts to different macronutrient percentages.īut everyone has to begin from square one. Therefore, it would be ineffective to apply a ‘one shoe fits all’ method to macro ratios. Some individuals are a combination, depending on their body composition. Every person fits into one of these body types: ectomorph, mesomorph, and endomorph. The physique of a 21-year-old, male football player looks significantly different from a sedentary, 52-year-old female. The Best Macro Ratio Based on Your Phenotype Body composition, on the other hand, may be altered by macro ratios. Fats (fatty acids) – regulates hormonesįrom a weight gain or weight loss perspective, macronutrients correlate with calories.Proteins (amino acids) – builds and maintains lean muscle mass.Stored away in muscles or fat for later use Carbohydrates (glucose) – body’s #1 source for energy.Josh Axe, DNM, DC, CNS, explains that “ We cannot live without all three of these macronutrients even for a short period of time, as they’re needed for everything from growth and development to sustaining circulation and providing the brain with enough energy for cognitive functioning.” Major function of each macronutrient: Macros plays numerous roles in the optimization of the body. When you look at a nutrition label, it displays how many grams of each macro – carbohydrates, proteins, and fats – are in a single serving. Macros are the chemical compounds you ingest. The best approach to figuring out your macro ratio is to follow a guideline (based on your phenotype) and tweak it as you go.īut before figuring out which macro ratio is optimal for you, it’s important to understand what macronutrients are and how they function in our bodies. Everyone has different genes, lifestyles, and goals. What works for one person may not necessarily work for another. A plethorna of variables (such as sleep, accurate activity tracking, the quality of the food you eat, etc.) contribute to long term changes. Here’s the cold-hard truth: there is no perfect macro ratio. There’s even a niche for this lifestyle called IIFYM – If It Fits Your Macros. Counting macronutrients (generally referred to as macros) has gained popularity over the past few years. Calories is only one puzzle piece to the big picture.Īnother crucial factor that must be accounted for is macronutrients. Calories and Macrosīut let’s investigate this conundrum in detail. Why didn’t Pete getting the same results? What went wrong? I ate clean! I ate tons of chicken, rice, and broccoli! Why don’t I have a fit body?” Pete was incredibly upset and demoralized: “I followed everything Sam told me to do! I worked out regularly. Pete felt strong – He was able to lift a lot heavier than before. Pete followed Sam’s advice and adhered to all directions – especially Sam’s diet tips.Īfter 3 months, Pete saw his own transformation.

“Sam, what’s your secret? Tell me EXACTLY what you did because I want to lose my belly fat and get into better shape.”Įnthusiastically, Sam shared with Pete his gym routine, what to eat, and what not to eat. Pete noticed Sam’s transformation and was shocked by Sam’s progress.

They worked in the same department and ran into each other on a daily basis. Pete (a short, pudgy 29 year old guy) is Sam’s coworker.

Over time, he steadily gained lean muscle and dropped his body fat percentage below 10%. He hit the gym nearly every day, strength trained hard, and dialed in on his diet. He loathed being introduced to new people – he knew it was only a matter of time before he’d hear that dreaded comment he was all too familiar with his entire life. But on occasion, he heard this remark from a new acquaintance: No one has called Sam ‘spaghetti linguine’ in years. Right now, he’s 27 years old, stands 6 feet tall, and works at one of Fortune 500’s companies. He always stood with his back hunched, towering above all the other teenagers around him. “Spaghetti LEANguine” – that’s what kids used to call Sam back in middle school.

Percent macros for weight loss