Ask the Dietitian: How Do You Determine the Right Macro Mix?

Ask the Dietitian: How Do You Determine the Right Macro Mix?
Published March 5, 2024 | 4-minute read

Understanding Macros for a Healthy, Balanced Diet

Tracking macronutrients — the balance of carbs, proteins, and fats in your diet — is a key tool for many people looking to maintain a healthy diet, achieve weight loss, or build muscle. Finding your optimal macro mix starts with calculating your daily calorie intake based on factors like height, weight, physical activity level, gender, and age. Tools such as the MyFitnessPal app can help establish a personalized target. From there, you can create a macro mix tailored to your specific goals, whether for weight loss, maintenance, or muscle gain.

Calculating Your Macros

The MyFitnessPal app offers a default macro ratio for weight maintenance:

• 50% Calories from Carbohydrates
• 20% Calories from Protein
• 30% Calories from Fat

For example, with a daily calorie target of 2,000 calories, you would break down your macros as follows:

• Carbohydrates: 2,000 x 0.5 = 1,000 calories ÷ 4 calories/gram = 250 grams
• Protein: 2,000 x 0.2 = 400 calories ÷ 4 calories/gram = 100 grams
• Fat: 2,000 x 0.3 = 600 calories ÷ 9 calories/gram = 67 grams

For a more tailored macro plan, try our free Macro Calculator!

Adjusting Your Macro Mix for Different Goals

1. Building Muscle
To enhance muscle growth and performance, prioritize protein while adjusting carbs and fats:

• Carbs: 40–45% of daily calories
• Protein: 30–35%
• Fat: 20–25%

2. Losing Weight
For weight loss, it may be helpful to reduce carbs and increase protein intake:

• Carbs: 40–45% of daily calories
• Protein: 25–35%
• Fat: 20–25%

3. Keto Diet
The ketogenic diet focuses on fat intake and minimizes carbs:

• Fat: 70%
• Protein: 20%
• Carbs: 10%

Note: Many health professionals are cautious about the long-term use of the keto diet. Ensure you understand its effects before starting.

4. Heart Health
To improve heart health, focus on reducing saturated fats and limiting refined carbs. Opt for a macro mix that supports these goals:

• Lower Saturated Fats: Less than 10% of total calories

For those exercising less than 30 minutes daily, try a macro ratio of:

• Carbohydrates: 40%
• Protein: 30%
• Fat: 30%

If you engage in an hour or more of daily exercise, increase your carb intake:

• Carbohydrates: 45%
• Protein: 30%
• Fat: 25%

Prioritizing High-Quality Calories

Whatever your macro mix, the focus should be on consuming high-quality calories.

• Carbs: Opt for whole grains and starchy vegetables over processed refined carbs and sugars.
• Fats: Include heart-healthy options like nuts, avocados, fatty fish, and olive oil.

Staying Consistent and Making Adjustments

Tracking your macros consistently with an app like MyFitnessPal can help you maintain balance and make necessary adjustments as your body and goals change. By planning meals ahead and choosing nutrient-dense foods, macro tracking becomes less of a chore and more of a sustainable lifestyle change.