Glossary
Macro Ratios
Updated February 28, 2026
Macro ratios describe how your calories split between protein, carbs, and fat. Start with Understanding Macros, then adjust based on training and appetite.
Starting points
| Goal | Protein g/kg | Fat g/kg | Carbs |
|---|
| Fat loss | 1.6 to 2.2 | 0.6 to 1.0 | remainder of calories |
| Recomposition | 1.6 to 2.2 | 0.6 to 1.0 | remainder of calories |
| Endurance focus | 1.2 to 1.8 | 0.6 to 1.0 | 4 to 7 g/kg, scale by load |
Decision map
| Objective | Primary priority | Typical ratio style |
|---|
| Fat loss | Protein floor then fat control | protein high, carbs strategic, fat moderate |
| Recomposition | Protein and carb quality split | protein fixed first, carbs and fat adjust by volume |
| Endurance or high-output training | Carbs around sessions | protein stable with higher performance carbs |
| Recovery emphasis | Energy and adherence balance | fat and carbs tuned around sleep and stress |
Phase-shift examples
| Phase | Ratio adjustment |
|---|
| Transition to heavier training | Raise carbohydrate share and keep fat steady for one to two blocks |
| Mid-cycle calorie pull | Keep protein at floor, reduce fat first if needed |
| Return-to-baseline phase | Rebalance toward maintenance split over 1 to 2 weeks |
Adjustment triggers
| Signal | Trigger rule | Immediate action |
|---|
| Performance drop with stable training | increase carbohydrate density around work blocks first |
| Hunger escalation with no weight movement | lower fat quality or fiber balance before cutting calories |
| Trend stagnation past two weeks | hold workload and shift one macro in 5 to 10 percent blocks |
| Excess fatigue and low recovery | reduce intensity of carbohydrate cuts first |
Anchor all ratio changes with macro tracking, macronutrient profile, and nutrient timing checks.