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A Guide to the Best Macro Split

Bulking macro split

In recent years, the practice of macro counting has experienced a remarkable surge in popularity. This trend can be attributed to its ability to offer individuals a highly personalised and flexible approach to nutrition.

By meticulously tracking macronutrients like carbohydrates, proteins, and fats, people are gaining greater control over their diets and targeting specific nutrients to optimise sporting performance.

Balancing the intake of these macronutrients is essential for maintaining optimal health, the proportions of macronutrients in one's diet can vary depending on individual needs and goals. In this guide, we will help show you how to track your macros to get the best out of your performance.

SelectING Nutrient-Rich Foods

Choosing nutrient-rich foods is essential because they provide a wide range of essential vitamins, minerals, and other vital nutrients that are crucial for maintaining optimal health and well-being. These foods not only support overall bodily functions but also contribute to disease prevention, improved energy levels, and better long-term health outcomes.

Examples of nutrient-dense foods encompass a wide range of options, such as dairy products, legumes, whole grains, fruits, vegetables, as well as lean meats and fish. Many of these choices also boast high water content and fiber, which contribute to increased feelings of fullness and aid in appetite control.

Prioritising nutrient-rich foods in your diet helps ensure that you're getting the essential building blocks your body needs to thrive and function at its best.

Understanding Macronutrients

Let's take a look at what each macro group is used for and why the correct balance is essential:

  • Muscle Health: Protein is essential for the growth, repair, and maintenance of muscles, making it crucial for overall physical strength and function.

  • Enzymes and Hormones: Many enzymes and hormones in the body are composed of proteins, which play a pivotal role in various metabolic processes.

  • Immune Function: Proteins are vital for the production of antibodies and other immune system components, helping the body defend against infections and illnesses.

  • Energy Reserve: Fats serve as an efficient energy reserve in the body, providing a source of energy during prolonged or low-intensity activities.

  • Nutrient Absorption: Certain vitamins (A, D, E, and K) are fat-soluble, meaning they can only be absorbed and utilized in the presence of dietary fats.

  • Hormone Production: Fats are involved in the production and regulation of hormones, which control various bodily processes.

  • Energy Source: Carbohydrates are the body's primary source of energy, providing the fuel needed for daily activities and exercise.

  • Brain Function: The brain relies heavily on glucose, a type of carbohydrate, for optimal cognitive function and concentration.

  • Fiber: Some carbohydrates, such as fiber found in fruits, vegetables, and whole grains, support digestive health and help regulate blood sugar levels.

What Is the Best Macronutrient Ratio?

Ultimately, the best macronutrient ratio for an individual depends on their specific goals, lifestyle, and preferences. It's important to consult with a nutrition coach to personalise your macronutrient intake based on your unique needs, taking into account factors like age, gender, activity level, and any underlying health conditions.

Here are some basic macro split ratios to consider:

  • For weight loss: 40% Carbohydrates, 30% Protein, 30% Fats

  • For a Keto diet: 70% Fats, 20% Protein, 10% Carbohydrates

  • For bulking: 40% Protein, 35% Carbohydrates, 25% Fats

How to Calculate Your Macros

Here’s a general guide on how to calculate your macros, for a more detailed and in-depth analysis of your specific requirements get in contact today with our nutrition coach and hit your goals.

  1. Determine Your Daily Calorie Needs

  2. Set Your Macronutrient Ratio

  3. Calculate Carbohydrates

  4. Calculate Protein

  5. Calculate Fats

  6. Adjust according to goals

  7. Track and monitor

  8. Consult a professional nutrition coach

Are Macros Calories?

Do macros contribute to the calorie content? Indeed, the calories in a food item are the result of the collective calorie content of its macronutrients. This may sound complex, but it simply means that you can break down the total calorie count of a food into its individual macros.

In simple terms, the total calories in a food item can be determined by adding up the calories provided by its macronutrients (carbohydrates, proteins, and fats), with each gram of carbohydrates and proteins contributing about 4 calories, and each gram of fat contributing around 9 calories.

Incorporate Protein-Rich Foods into Your Diet

Macro split calculator

Incorporating protein-rich foods into your diet is essential for maintaining good health and supporting various bodily functions. Here are some ways to ensure you're getting enough protein in your diet:

  • Lean Meats: Incorporate lean meats like chicken, turkey, and lean cuts of beef into your meals. These meats are excellent sources of high-quality protein.

  • Fish: Fatty fish like salmon, mackerel, and trout are not only rich in protein but also provide essential omega-3 fatty acids, which are beneficial for heart and brain health.

  • Tofu and Tempeh: These soy-based products are rich in protein and can be used as meat substitutes in various dishes. They are particularly popular among vegetarians and vegans.

  • Protein Shakes: Protein shakes or smoothies made with whey, casein, or plant-based protein powder can be a convenient way to increase your protein intake, especially after a workout.

Apps That Help You Manage Your Macro Split

The proliferation of smartphone apps and online resources dedicated to macro counting has made it more accessible than ever, empowering individuals to make informed dietary choices tailored to their unique needs, be it for muscle gain, weight loss, or improved overall well-being. As a result, macro counting has become a go-to strategy for those seeking a data-driven and adaptable approach to nutrition management.

There is a wide range of smartphone apps that help you manage your macro split, a popular app is MyFitnessPal which has an extensive food database that allows you to simply scan the barcode on your item of food and it provides you with the macros. You can also link your fitness trackers making it an ideal tool to not only track calories but overall fitness.

Another app that allows you to track your macro split is Cronometer which provides precision in-depth analysis of micronutrients alongside macros. These apps have contributed significantly to the surge in popularity of tracking macros.

Meal Planning and Preparation:

Efficient meal planning can simplify the process of hitting your macro targets. Preparing your meals in advance can help you control your intake and make healthier choices. There are many meal-prepping techniques and resources available to streamline this process, check out our previous blog for a Free Nutritional Guidance booklet.

Hydration and Macronutrients:

lean bulk macro split

Water is a fundamental element of your diet and plays a role in how your body processes macronutrients. Essential for macronutrient utilization as it helps transport these vital nutrients throughout the body, allowing them to efficiently fuel your cells, support muscle growth and repair, and maintain overall metabolic functions. Staying well-hydrated is crucial for optimising digestion and nutrient absorption. Be mindful of your water intake alongside your macros.

Before you go

Remember, the best macro split is a personalized one that aligns with your specific goals, lifestyle, and preferences. Consistency, patience, and a holistic approach are the keys to success on your health journey.

Consulting a nutrition coach can provide you with an in-depth analysis of your unique requirements and help you create a plan that's tailored to your needs. Get in touch to find out more.


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