Quick-reference macro percentage ranges for cutting, recomposition, lean bulking, and aggressive mass gain based on evidence-based protein, carb, and fat targets.[file:3]
Once your daily calories are set from your calorie calculator, choose the macro split that matches your main goal and training style, then convert the percentages into grams.[file:3] These ranges are built around 1.6–2.2 g/kg protein, 3–5 g/kg carbs for hard training, and 0.5–1.0 g/kg fats, adjusted for cutting or bulking needs.[file:3]
Macro splits are guidelines, not strict rules. Individual digestion, training volume, and preference matter more than chasing a “perfect” percentage.[file:3]
All ranges assume adequate protein for resistance training and adjust carbs and fats based on whether the goal is fat loss, maintenance, or muscle gain.[file:3]
| Goal | Calories | Protein (%) | Carbs (%) | Fats (%) | Best For |
|---|---|---|---|---|---|
| Fat Loss (Cut) | 15–25% below maintenance | 25–35% | 25–40% | 20–30% | Preserving muscle while losing fat, moderate-to-high activity.[file:3] |
| Body Recomp / Maintenance | Around maintenance | 25–30% | 35–45% | 20–30% | Slow muscle gain with small fat loss or stable weight.[file:3] |
| Lean Bulk (Muscle Gain) | ~300–500 kcal surplus | 20–25% | 45–55% | 20–30% | Strength and hypertrophy programs with hard training.[file:3] |
| Aggressive Mass Gain | ~500–800 kcal surplus | 18–22% | 50–60% | 20–25% | Short phases where muscle gain is prioritized over leanness.[file:3] |
| Low-Carb / Higher-Fat Cut | 15–25% below maintenance | 30–35% | 10–25% | 35–45% | Those who prefer lower carbs or have lower training volume.[file:3] |
Protein and carbs have 4 calories per gram and fats have 9 calories per gram, so multiplying daily calories by each percentage then dividing by 4 or 9 gives you target grams.[file:3] For example, a 2,400 kcal lean bulk at 25% protein, 50% carbs, and 25% fats equals about 150 g protein, 300 g carbs, and 67 g fats.[file:3]
Heavier training volumes and higher step counts generally benefit from more carbohydrates, while lower-activity lifestyles can shift slightly more calories into fats.[file:3] Regardless of goal, adequate protein intake and total calories drive most results, with macro tweaks used for comfort and performance.[file:3]
Use the lean bulk macro split with a modest surplus, aiming for 0.25–0.5 kg weight gain per week and adjusting carbs first if performance or recovery lag.[file:3]
Choose either the standard cut or higher-fat cut, keep protein high, and prioritize adherence and training performance over pushing calories extremely low.[file:3]
Stay near maintenance calories, keep protein toward the higher end of the range, and use strength training plus small calorie shifts to nudge progress.[file:3]
Start with the macro split that fits your goal and lifestyle, follow it consistently for 2–3 weeks, then adjust carbs or fats by 5–10% based on weight trend, hunger, and training performance.[file:3]