![]() In turn, this will give the body enough resources for sustained high-intensity performance and recovery afterwards. This split is pretty much one of the most optimal choices, as it will provide the body with plenty of proteins, carbs and enough fats. The 40/40/20 split implies that 40 percent of your calories will come from protein, another 40 percent will come from carbs and the remaining 20 percent will be from fat. Video can’t be loaded because JavaScript is disabled: The 40 40 20 Diet (And Why It's So Effective) () Let’s have a look at them! The 40/40/20 Split Once you determine this, we can start tracking macros. There are a couple of different options you can go for, such as the 40/40/20 & 35/35/30 splits. Step 1: Determine Your Macronutrient SplitĪfter having calculated your daily calories, it is time to pick a macronutrient split that would be suitable for you. This is exactly why specific macronutrient ratios may work better for certain individuals. We all are of different ages, height, and weight, and we all have different body compositions and activity levels. ![]() Grams of Carbs: 313 grams (1250 / 4 = 312.5)Īnd while this is a relevant example, the fact of the matter is that not everyone is like Ben. Grams of Fat: 90 grams (810 calories / 9 = 90) Grams of Protein: 200 grams (800 calories / 4 = 200) Here’s what Ben’s weight gain macros would look like: ![]() This makes his bulking needs roughly 2860 calories per day. Well, then he would achieve the best results if he ate more calories than his maintenance levels or a “ Caloric surplus.”Įxample: Ben’s maintenance levels are 2600 calories per day, and he would achieve optimal results if he added 10% of those calories on top. Weight Gain Macros Exampleīut what if Ben was pleased with how lean he was and wanted actually to GAIN muscle mass? Grams of Carbs: 162 grams (650 calories / 4 = 162)Įveryday, he would track his macros with MyFitnessPal and try to hit the goals above. Grams of Fat: 81 grams (730 calories / 9 = 81) Grams of Protein: 180 grams (720 calories / 4 = 180) Here’s what Ben’s weight loss macros would look like:
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