Macronutrient Ratios for Body Recomposition: Protein, Carbs and Fat Formulas

While total energy balance dictates changes on the scale, your macronutrient ratio determines whether that weight change consists of body fat or metabolically active muscle tissue.

Optimal Protein Thresholds

Extensive peer-reviewed meta-analyses indicate that resistance-trained individuals in a caloric deficit require 1.6 to 2.2 grams of protein per kilogram of body weight (0.73 to 1.0 g/lb) to prevent muscle catabolism.

Caloric Densities of Macronutrients

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fats: 9 calories per gram
• Alcohol: 7 calories per gram

Frequently Asked Questions

Can you build muscle and lose fat at the same time?

Yes, this is known as body recomposition. It is most achievable in beginners, individuals returning from a layoff, or those with moderate to high body fat.