Macronutrient Ratio

 

Once you establish the number of calories you need, you can determine your macronutrient ratio, which is the ratio between your protein, carbohydrate and fat intake.

Unlike the difference in your calorie needs between the bulking and cutting phase, your macronutrient ratio does not change.

Protein and carbs contain four calories per gram, and fat contains nine.

It’s recommended that you get (6Trusted Source, 7Trusted Source):

• 30–35% of your calories from protein
• 55–60% of your calories from carbs
• 15–20% of your calories from fat

Here’s an example of the ratio for both a bulking and cutting phase:

	Bulking phase	Cutting phase
Calories	3,450	2,550
Protein (grams)	259–302	191–223
Carbs (grams)	474–518	351–383
Fat (grams)	58–77	43–57

These are general guidelines, so its best to consult with a registered dietitian to determine your individual needs based on your goals to make sure your diet is nutritionally adequate.

Summary

Recommended calorie intake, but not your macronutrient ratio, differ between the bulking and cutting phase. To account for weight changes, adjust your calorie intake each month.