What comes to mind when you picture the ideal physique for strength training and bodybuilding? A ripped bodybuilder? A jacked powerlifter? A shredded CrossFit athlete? It’s hard to deny that these individuals have spent years training their muscles to achieve peak performance.
But what’s their secret? Sure, these athletes dedicate countless hours in the gym to build muscle. But they also understand the importance of nutrition. They know how to track macros to pack on muscle and improve performance. Learning about the macro ratio for muscle gain is a great place to start if you want to improve your body composition and support your strength training goals. So, how to track macros?
This guide will explain how to calculate your macro ratio for muscle gain and track macros to reach your goals. We’ll also introduce you to DietAI’s macros and calorie tracker, which uses artificial intelligence to help you count calories faster.
Table of Contents
Are Macros Good for Muscle Gain?
Macronutrients are essential for muscle growth, each performing different functions. Proteins provide the amino acids necessary for muscle repair and growth. Consuming protein-rich foods or supplements before and after training sessions can enhance muscle protein synthesis and reduce protein degradation. High-quality protein sources include lean meats, dairy products, and specific plant-based proteins.
Carbs Are Critical For Muscle Building
Carbohydrates are the primary energy source for muscles during exercise. They replenish muscle glycogen stores, supporting sustained performance and recovery. Consuming carbohydrates immediately after training sessions aids muscle glycogen resynthesis, with high-glycemic index carbohydrates being particularly effective.
Fats Help Muscle Growth By Supporting Hormones
Fats support hormone production and overall health, which is vital for muscle growth. Incorporating healthy fats, such as those from avocados, nuts, and fatty fish, can aid in recovery and maintain energy levels.
Balance Your Macros for Optimal Muscle Growth
Balancing these macronutrients is crucial. A general guideline for muscle gain is to distribute daily caloric intake as follows: 30% protein, 40% carbohydrates, and 30% fats. However, individual needs may vary based on age, activity level, and specific fitness goals.
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Ideal Macro Ratio for Muscle Gain
Craving Carbs: The Right Amount for Muscle Building
Carbohydrates fuel your workouts and support recovery after exercise. Aim to get 40-60% of your daily calories from carbs to build muscle. Research shows that a higher-carb diet will help you gain muscle with less fat. In one study, overweight men who followed a calorie-restricted diet with 60% of their calories from carbs lost body fat while preserving muscle. Another study found that among resistance-trained individuals, those who consumed higher amounts of carbohydrates (60% of calories) gained more muscle than those whose diets were lower in carbohydrates (40% of calories). In practical terms, if you eat 2,500 calories daily, 50% of your calories from carbohydrates would equal 1,250 calories, translating to about 312 grams of carbohydrates.
Protein Power: How Much You Need to Build Muscle
Protein is crucial for muscle repair and growth. When you lift weights, you create tiny tears in your muscle fibers. Protein helps repair these tears so your muscles can grow and get stronger. To optimize muscle growth, aim to get 30-40% of your daily calories from protein. This will ensure adequate amino acids are available for muscle synthesis. Research supports this recommendation. A study found that higher protein diets (about 1 gram of protein per pound of body weight) helped preserve muscle during weight loss in resistance-trained men. In practical terms, if you eat 2,500 calories daily, 30% of your daily calories from protein would equal 750 calories, translating to about 187 grams of protein.
Fats: The Unsung Hero of Muscle Building
Dietary fats often get a bad rap but are critical in hormone production and overall health. Aim to get about 20-30% of your daily calories from fats. Fats also help you increase calories if you’re struggling to meet your goals for muscle gain. Each gram of fat contains 9 calories, more than double the number of calories per gram of protein and carbs. In practical terms, if you eat 2,500 calories daily, 25% of your daily calories from fat would equal 625 calories, translating to about 70 grams of fat.
7 Tips for Gaining Muscles Using Macros
1. Make Protein Your Priority
Muscle repair and growth rely on protein intake. Aim for 1.6 to 2.4 grams of protein per kilogram of body weight daily. For instance, if you weigh 70 kg (154 lbs), you should target between 112 and 168 grams of protein daily. To maximize muscle protein synthesis, distribute protein consumption evenly across meals. High-quality protein sources include lean meats, dairy products, legumes, and plant-based proteins like tofu and spirulina.
2. Don’t Forget Carbohydrates
Carbohydrates are the body’s preferred source of energy, especially during exercise. Including adequate carbohydrates in your diet helps fuel intense workouts essential for muscle growth. Focus on complex carbohydrates, such as whole grains, fruits, and vegetables, to sustain energy levels and support training performance.
3. Include Healthy Fats
Dietary fats support hormone production and overall health. Hormones, including testosterone and growth hormone, play a crucial role in muscle growth. Including sources of unsaturated fats like nuts, seeds, avocados, and oily fish can aid in muscle growth and recovery.
4. Time Your Nutrient Intake
Pre-Workout
Consume a balanced meal, including carbohydrates and protein, 1-2 hours before exercising to fuel your workout and enhance performance.
Post-Workout
Within two hours after training, consume 20-40 grams of high-quality protein and carbohydrates to replenish glycogen stores and support muscle repair.
5. Maintain Overall Caloric Surplus
To promote muscle gain, ensure you consume more calories than you expend. This caloric surplus provides the energy necessary for muscle synthesis and growth.
6. Stay Hydrated
Adequate hydration is crucial for muscle function and recovery. Drink water consistently throughout the day, especially before, during, and after workouts.
7. Plan and Prepare Meals
Meal prepping can help manage nutrient intake and support muscle-building goals. To maintain dietary consistency, prepare balanced meals with various protein sources, complex carbohydrates, and healthy fats. DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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How to Calculate Macros for Muscle Gain
Use Diet AI to Effortlessly Track Macros
DietAI transforms the tedious task of food journaling. Simply snap a picture of your food, and our app instantly analyzes your meal, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. 80% off for a limited time!
Calculate Your Total Daily Energy Expenditure for Muscle Gain
You can’t figure out how to track macros without knowing how many calories you need. To build muscle, you’ll want to eat in a calorie surplus, so start by calculating your total daily energy expenditure (TDEE). First, estimate your basal metabolic rate (BMR). This number represents the calories your body burns at rest. You can estimate this using online calculators or formulas (like the Mifflin-St. Jeor equation). Next, factor in your activity level by multiplying your BMR by an activity factor (e.g., 1.2 for little to no exercise, 1.55 for moderate exercise, etc.) to calculate your TDEE.
Determine Your Macro Ratio for Muscle Gain
Once you’ve calculated your TDEE, determine your macro ratio for muscle gain.
Protein
A standard recommendation is to aim for 1.4 to 2.2 grams of protein per kilogram (0.63 to 1.0 lbs) of body weight. You can adjust this based on your activity level and individual needs.
Carbohydrates
For muscle gain, aim for 3.0-7.0 grams of carbs per kilogram of body weight, potentially higher if training at high intensity and volume.
Fats
A good guideline is to aim for 20-25% of your calories from healthy fats.
Convert to Macros & Calories
Once you determine your macro ratio, convert these numbers to calories and grams. First, calculate your total daily calories. This number will be equal to your TDEE. Next, add the calorie contributions from each macronutrient. Finally, divide the calories from each macronutrient by the respective calories per gram (4 calories/gram for protein & carbs, nine calories/gram for fat) to determine the grams you need per day.
Track Your Intake
Now that you have your macro goals, it’s time to track your intake. Use a food tracking app or journal to monitor your calorie and macro intake. You can even enlist the help of a dietitian to assist you in this process.
Adjust As Needed
After a few weeks of tracking your macros, monitor your weight and body composition to see if you're gaining muscle or fat. Adjust your calories/macros accordingly. Consider adding extra calories during periods of higher activity and reducing them during periods of less exercise.
Download DietAI Today for 80% Off!
Sure, tracking your macros is essential for reaching your fitness goals. But let's be honest—it's tedious. Logging your meals and snacks, checking nutrition labels, looking up foods online, and calculating your macros. Who has the time? With DietAI, you can ditch the tedious parts of tracking macros without losing the progress you've worked hard to achieve. DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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