Macronutrients are nutrients your body requires in large quantities each day to function properly. The three essential macronutrients, commonly called macros, include carbohydrates, proteins, and fats. Each of these macros provides calories and helps support bodily functions, growth, and overall health. Consuming an adequate balance of carbs, protein, and fat is especially important for muscle gain and maintenance.
Carbohydrates serve as the body’s primary and preferred energy source. They also fuel physical activity and aid in muscle recovery. Proteins are the building blocks of muscles, tissues, and cells, and sufficient protein intake is necessary for muscle protein synthesis and repair. Fats are vital for providing energy, maintaining hormone levels that support muscle growth, and aiding in the absorption of fat-soluble vitamins.
The set guideline for macronutrient intake is called the Acceptable Macronutrient Distribution Range (AMDR); this is the ideal percentage of total calories to allot each macronutrient. For most healthy adults, the AMDR is as follows:
- Carbohydrates: 45%-65% of your total daily calories
- Protein: 10%-35%
- Fat: 20%-35%
Each person’s macronutrient ranges may differ slightly based on various factors, such as age, sex, health status, body composition goals, and activity level. If a person’s goal is muscle gain, following a higher end of the protein range will be beneficial. Increased protein intake supports muscle recovery, reduces muscle breakdown, and promotes muscle synthesis and repair.
A common macro ratio for muscle gain is:
- Carbohydrates: 45-50% of your total daily calories
- Protein: 30-35%
- Fat: 20-25%
It’s important not to reduce your carbohydrate or fat intake too severely, as this could compromise overall health, energy levels, muscle recovery, and immune function. For personalized recommendations, it’s best to consult with a healthcare provider or registered dietitian nutritionist.
To calculate your macros, start by determining your Basal Metabolic Rate (BMR). This is the number of calories your body needs to maintain basic functions like digestion and breathing. It’s based on factors like age, sex, weight, and height.
You can estimate your BMR using the Mifflin-St Jeor equation:
- For males: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
- For females: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
Once you’ve calculated your BMR, multiply it by a factor that corresponds to your activity level:
- 1.2: Sedentary or very light exercise
- 1.3: Light exercise (i.e., walking, stretching, yoga; 1-3 days a week)
- 1.5-1.6: Moderately active (i.e., exercising 3-5 days a week)
- 1.9-2.1: Very active (i.e., intense exercise or physical activity most days)
This gives you your Total Daily Energy Expenditure (TDEE), which is the total number of calories you burn per day based on your activity level. Now that you know how many calories you need, you can divide those calories into your macronutrient targets.
A higher protein intake is key for muscle gain. Sufficient carbohydrates and fats are also necessary to fuel workouts and support recovery. For example, the ideal macronutrient breakdown for muscle gain for a person following a 2,000-calorie-per-day diet may look like:
- Carbohydrates: 900-1,000 calories (45-50%)
- Protein: 600-700 calories (30-35%)
- Fat: 400-500 calories (20-25%)
Monitor your progress and adjust your macronutrient ratios and calorie intake as needed.
Eating a balanced, nutrient-dense diet is key to supporting muscle gain. A nutritious muscle-gaining diet should consist of high-quality proteins, fruits, vegetables, complex carbohydrates, and monounsaturated fats.
High-Quality Proteins
Proteins are the building blocks of muscles, tissues, and cells, and sufficient protein intake is essential for muscle gain and recovery. Complete proteins are foods that contain all nine essential amino acids (building blocks of proteins), which are the amino acids the body cannot produce on its own. Animal proteins, like meat, fish, and dairy, and some plant proteins, like soy, are complete proteins.
Among animal proteins, some options are better than others for supporting overall health. Lean proteins, like skinless chicken breast, turkey, and lean beef cuts, offer a good source of protein but with lower sodium and fat content. Limit or avoid processed meats like hot dogs and bacon, which have high levels of sodium and saturated fat.
Fatty fish, like salmon and trout, provide heart-healthy omega-3 fatty acids, while other seafood, like shrimp and oysters, contain beneficial minerals like selenium and zinc. Plant-based proteins, like legumes, offer fiber, magnesium, and other health-protective nutrients.
A few examples of high-quality protein choices include:
- Beef (93% lean ground beef)
- Turkey
- Chicken
- Seafood and fish
- Milk
- Greek yogurt
- Eggs
- Lentils
- Cottage cheese
- Tofu
Complex Carbohydrates
Carbohydrates are the body’s preferred energy source, used in the form of glucose (sugar). Eating enough carbs is important for fueling physical activity, like weight-lifting sessions, and supporting muscle recovery.
Simple carbohydrates, like honey, fruit juice, and foods with added sugar, provide a quick burst of energy as the body digests these quickly. The body digests complex carbohydrates, like whole grains and starchy vegetables, more slowly, breaking down and releasing glucose into the bloodstream at a more gradual pace. This means you’ll get longer-lasting, more sustainable energy from eating complex carbs.
A few examples of nutritious complex carbohydrate foods include:
- Sweet potatoes
- Oats
- Brown rice
- Quinoa
- Whole wheat pasta
- Beans and legumes
- Whole wheat bread
- Farro
- Barley
Healthy Fats
Fats provide energy, maintain hormone levels that support muscle growth, and help the body absorb fat-soluble vitamins. Choosing mono- and poly-unsaturated fats instead of saturated fats and trans fats can help improve cholesterol levels and support heart health.
Saturated fats are found in meat and dairy products as well as some plant foods, like tropical oils (coconut and palm oil). Trans fats are found in fried foods and processed baked goods. Saturated fats, and especially trans fats, have been shown to worsen cholesterol levels and increase cardiovascular risk.
Examples of foods with heart-healthy unsaturated fats include:
- Avocados
- Unsaturated oils like olive oil and avocado oil
- Nuts like almonds, walnuts, pistachios, peanuts, pecans
- Nut and seed butters, like peanut butter, almond butter, sunflower seed butter
- Seeds like chia seeds, flaxseeds, hemp seeds
In addition to consuming a well-balanced diet, engaging in strength training (also called resistance training) is the most effective way to build muscle mass. Strength training is a type of exercise that increases the size and strength of your muscles. It can include lifting free weights, using weight machines or resistance bands, and performing bodyweight exercises like squats and lunges—all of which contribute to muscle growth.
Rest and recovery are also just as important as training. Muscles grow and repair during periods of rest, so you need to give them proper time to heal. Taking rest days in between intense workouts can help prevent overtraining and injuries.
Also, getting sufficient sleep (7-9 hours per night) and managing stress levels can support muscle recovery and hormone production. By combining proper nutrition, strength training, and adequate rest, you’ll maximize your muscle gain potential.
Macronutrients—carbohydrates, proteins, and fats—are essential for supporting muscle gain. Adjusting your macro ratio to include higher protein intake while maintaining adequate levels of carbohydrates and fats can optimize muscle growth and recovery.
Eating a balanced diet rich in whole, nutrient-dense foods, engaging in strength training, and getting proper rest will further support muscle gain and overall health.