How do macro ratios change when bulking/cutting?

[aitee]

I've seen a lot of people referencing a 40/40/20 protein/carb/fat ratio for weightlifting. How does the suggested macro ratio change between cutting and bulking? Are they the same ratios but just fewer total calories - or do the ratios change as well?

[aitee]

bump

[EmperorRyker]

Unless you're overshooting on a bulk, protein goes up, as your body essentially needs the same amount, whereas said amount then represents a bigger relative share on a cut.

[BlueFenix13S]

On a cut, I wouldn't lower fat or protein.... same with raising either on a bulk. I would change the amount of carbs as you raise or lower calories..... so 40/40/20 is just an arbitrary split of macronutrients. If you cut at say, 2000 calories..... 20% of 2000 calories is about 45g of fat.... too low in my opinion. If you made that 55g of fat, your 20% fat would change to about 25%.... that's why I don't think it's a good idea to work with percentages of calories for macros.

[asto_86]

for me... protein is always a minimum of 1g/lb of bodyweight. whether im bulking or cutting fat and carb ratio does not matter to me, both are used as energy. If i feel like straight carbs one day then thats what itll be, if i want pure fat.. so be it. both? doesnt make a bit of difference. i get in my minimum protein then based on whether i am bulking or cutting i just fill the remaining cals with whatever.

[aitee]

I plan to be eating around 2200 calories a day. How would I go about determining the macro ratio that is best for my goals?

[asto_86]

Well start with a minimum of 150g of protein.. That's 600 calories.. Leaving you with 1600 to do whatever you want to with it. Like I said, the macros aren't important.. It's the calories..
Eat a pint of Ben and jerrys with 3 handfuls of almonds and you'll have the remaining 1600 covered