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What is the best macro split for your goal?

What is the best macro split for your goal?

Macros are always being discussed but they can be a confusing topic when it comes to choosing the best ones for you. In this blog we will break down everything that you need to know about macros. 

What are macros?

Macros, short for macronutrients, are the three primary components of food that provide energy: carbohydrates, proteins, and fats. Each macronutrient serves a distinct purpose in the body:

  1. Carbohydrates: Carbs are the body's primary source of energy. They're broken down into glucose, which fuels our muscles, brain, and other vital organs. Carbohydrates can be further categorized into simple carbs (sugars) and complex carbs (starches and fiber).

  2. Proteins: Proteins are the building blocks of muscle tissue and play a crucial role in repairing and maintaining bodily tissues. Additionally, proteins are essential for various physiological functions, including hormone production and immune system support.

  3. Fats: Despite their bad reputation, fats are an essential part of a balanced diet. They provide a concentrated source of energy, support cell growth, protect organs, and aid in the absorption of fat-soluble vitamins.

Important to know:

1 gram of carbs = 4 calories

1 gram of protein = 4 calories

1 gram of fats = 9 calories 

What is the best macro split?

Determining the optimal macro split depends on various factors, including individual goals, activity level, and metabolic rate. However, several popular approaches have gained traction in the fitness community:

  1. The Balanced Approach: A balanced macro split typically involves distributing calories evenly between carbohydrates, proteins, and fats. This approach works well for individuals seeking overall health and maintenance of body composition.

  2. The High-Protein Approach: Ideal for individuals looking to build muscle and improve body composition, the high-protein approach emphasizes consuming a larger proportion of calories from protein. This helps support muscle protein synthesis, aids in recovery, and promotes satiety.

  3. The Low-Carb Approach: Advocates of the low-carb approach prioritise reducing carbohydrate intake in favour of higher protein and fat consumption. This method is popular among those managing conditions like insulin resistance and diabetes.

  4. The Flexible Dieting Approach: Flexible dieting, also known as "If It Fits Your Macros" (IIFYM), focuses on meeting specific macro targets while allowing for flexibility in food choices. This approach emphasizes balance and moderation, making it sustainable for long-term adherence.

If your goal is to build muscle, protein is the main macronutrient which you should be focusing on. Aiming for 0.8-1.2 grams of protein per LBS of bodyweight and make the rest of your calories up from carbs and fats.


Understanding macros and optimising their distribution is crucial for achieving your health and fitness goals. Whether you're aiming to lose weight, build muscle, or simply maintain a healthy lifestyle, finding the right macro split can make a significant difference in your results. Experiment with different approaches and listen to your body.

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Posted 22 Mar 2024