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  1. #1
    Registered User dato123's Avatar
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    Best Macronutrient Ratio for Cutting, Bulking and Maintenance?

    Hi,
    What's the best macronutrient ratio for cutting, bulking and maintenance?

    There's the Zone Diet which is 30p / 40c / 30f

    The 40p / 40c / 20f is popular but is there too many carbs and too little fat?

    Layne Norton suggests 45p / 30c / 25f just for cutting.

    Could you post links to good articles about macros / calorie intake for cutting, bulking or maintenance please?

    Regards
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  2. #2
    Registered User thefugate's Avatar
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    The way you respond to nutrients may not be the same as the next guy.

    There's really only a couple of things that are the same with everybody. First being you need a lot of carbs when bulking up and second you'll need more protein when dieting hard then you would when you are bulking. This is because carbs are protein sparing.
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  3. #3
    Banned CaptPicard's Avatar
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    There's a load of bro-science behind all this, but ultimately just make sure you get > 100 g protein a day and keep your calories around 2,000 - 2,500/day. Whatever macro breakdown makes it easiest for you to stick with your diet is the right one for you. For instance, I tried keto twice and both times I hated it. I do much better on 40/40/20, but some people swear by keto.

    The most important things are (1) adequate protein and (2) total calories. The rest is just preference.
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    Originally Posted by dato123 View Post
    Hi,
    What's the best macronutrient ratio for cutting, bulking and maintenance?

    There's the Zone Diet which is 30p / 40c / 30f

    The 40p / 40c / 20f is popular but is there too many carbs and too little fat?

    Layne Norton suggests 45p / 30c / 25f just for cutting.

    Could you post links to good articles about macros / calorie intake for cutting, bulking or maintenance please?

    Regards
    Cutting at about 250 cal deficit

    50-55% Protein 40% Fat 5-10% Carbs

    Maintance at about 250-500 cal surplus (to take into account weight training)
    35% Protein 20% Fat 45% Carbs

    Bulking at about 1000 cal surplus
    30% Protein 20% Fat 50% Carbs
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