A lot of people are searching for the perfect macro ratios. However, this is another area where there isn’t a magic solution. How you split protein, carbs and fat can be optimised. That would be based on you personal goals, which may be health, performance or weight loss. But there isn’t a split or ratio that you MUST stick to.
It’s difficult, as people want a simple answer. In nutrition the answer of “it depends” is because there’s pretty much always the need for context. Our diets are complex and made up of so many different parts. Even if there was a magic ratio of macronutrients, which again to reiterate there isn’t, that doesn’t complete the picture of what to eat.
For fats you have saturated or mono/polyunsaturated fat. Within carbohydrates there is fibre, starches or sugars. For proteins you have complete or incomplete sources. There are so many considerations which go beyond what percentage of your daily intake should be from each overarching macro group.
Another consideration is, is each day the same? If you work out with a hard training sessions on specific days you may need more energy (carbs) to fuel the session, then more protein for recovery. Having an arbitrary ratio to try and stick within is unnecessary, and doesn’t provide any benefit.
Somatotype’s are a classification for body shape; endomorph, mesomorph and ectomorph. Certain individuals peddle plans for you to “eat for your body type”. These are nothing more than a marketing gimmick, based on pseudoscience. There is no evidence for any of these diets or the macro ratios they give.
Protein intake is usually based on g/kg, depending on your individual goal. Carbs are the same. Fat is then in a range of your daily intake. None are usually fixed numbers, as again being so rigid for 99% of people is just not needed.
Reference: Mac Nutrition Uni
(Reposted from Instagram)
