Visual guides for macros, meal timing, and bodybuilding nutrition
What are macronutrients?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each macro serves unique functions and provides calories (energy) to your body.
Calorie content per gram:
Example macro calculation:
Total daily calories: 2,500
Protein (30%): 2,500 × 0.30 = 750 calories ÷ 4 = 188g protein
Carbs (45%): 2,500 × 0.45 = 1,125 calories ÷ 4 = 281g carbs
Fats (25%): 2,500 × 0.25 = 625 calories ÷ 9 = 69g fat
| Goal | Protein | Carbs | Fats | Purpose |
|---|---|---|---|---|
| Muscle Gain (Bulking) | 25-35% | 40-60% | 15-25% | High carbs for energy, surplus calories |
| Fat Loss (Cutting) | 35-50% | 25-40% | 20-30% | High protein to preserve muscle, deficit calories |
| Maintenance | 25-35% | 35-45% | 25-35% | Balanced macros, maintenance calories |
| Body Recomposition | 30-40% | 30-40% | 25-30% | Balanced approach, slight deficit or maintenance |
| Ketogenic | 25-35% | 5-10% | 60-75% | Very low carb for ketosis state |
Protein recommendations by activity level:
Sedentary Adults:
0.8g per kg body weight (0.36g per lb)
Example: 180 lb person = 65g protein per day
Recreational Exercisers:
1.2-1.6g per kg (0.55-0.73g per lb)
Example: 180 lb person = 99-131g protein per day
Bodybuilders & Athletes (Bulking):
1.6-2.2g per kg (0.73-1.0g per lb)
Example: 180 lb person = 131-180g protein per day
Bodybuilders (Cutting):
2.3-3.1g per kg (1.0-1.4g per lb)
Example: 180 lb person = 180-252g protein per day
Elite Athletes:
2.2-3.5g per kg (1.0-1.6g per lb)
Example: 180 lb person = 180-288g protein per day
Key insight: Higher protein during cutting helps preserve muscle mass. Bulking requires less protein per pound because you're in a calorie surplus.
| Food Source | Serving Size | Protein (g) | Calories | Protein Quality |
|---|---|---|---|---|
| Chicken Breast | 4 oz (113g) | 35g | 165 | Complete (Excellent) |
| Whey Protein Powder | 1 scoop (30g) | 24g | 120 | Complete (Excellent) |
| Eggs (whole) | 2 large | 12g | 140 | Complete (Excellent) |
| Greek Yogurt (nonfat) | 1 cup (170g) | 17g | 100 | Complete (Excellent) |
| Salmon | 4 oz (113g) | 25g | 206 | Complete (Excellent) |
| Lean Beef (93/7) | 4 oz (113g) | 26g | 170 | Complete (Excellent) |
| Tofu (firm) | 4 oz (113g) | 10g | 94 | Complete (Good) |
| Lentils (cooked) | 1 cup (198g) | 18g | 230 | Incomplete (Fair) |
| Quinoa (cooked) | 1 cup (185g) | 8g | 222 | Complete (Good) |
What is carb cycling?
Carb cycling alternates between high-carb and low-carb days to optimize fat loss while maintaining training performance and muscle mass. High-carb days fuel hard training sessions, while low-carb days promote fat burning.
Example 7-Day Carb Cycle:
Monday (High Carbs - Leg Day):
Tuesday (Low Carbs - Rest Day):
Wednesday (High Carbs - Push Day):
Thursday (Low Carbs - Rest Day):
Friday (High Carbs - Pull Day):
Weekend (Moderate Carbs):
Weekly Average: ~2,400 calories/day (slight deficit for fat loss)
| Timing | Meal Type | Macros Focus | Purpose |
|---|---|---|---|
| Upon Waking | Breakfast | Protein + Carbs | Break overnight fast, fuel morning |
| Pre-Workout (1-2 hrs) | Pre-workout meal | Protein + Carbs (low fat) | Fuel training, prevent catabolism |
| Intra-Workout | Optional supplement | Fast carbs + EAAs | Maintain performance, prevent breakdown |
| Post-Workout (30-60 min) | Post-workout meal | Protein + Fast Carbs | Muscle recovery, replenish glycogen |
| Mid-Day | Regular meals | Balanced macros | Sustain energy, support recovery |
| Before Bed | Evening meal | Protein + Fats (low carbs) | Overnight muscle repair |
Calorie Deficit (Fat Loss):
Calorie Surplus (Muscle Gain):
Maintenance (Recomp):
| Micronutrient | Function | Best Food Sources | Daily Need |
|---|---|---|---|
| Vitamin D | Testosterone, bone health, immune function | Fatty fish, egg yolks, fortified milk, sunlight | 1,000-4,000 IU |
| Magnesium | Muscle function, sleep, recovery | Nuts, seeds, dark leafy greens, whole grains | 400-420mg (men), 310-320mg (women) |
| Zinc | Testosterone, immune function, protein synthesis | Oysters, beef, pumpkin seeds, chickpeas | 11mg (men), 8mg (women) |
| Iron | Oxygen transport, energy production | Red meat, spinach, lentils, fortified cereals | 8mg (men), 18mg (women) |
| Vitamin C | Immune function, collagen synthesis, antioxidant | Citrus fruits, bell peppers, broccoli, strawberries | 90mg (men), 75mg (women) |
| Omega-3 Fatty Acids | Anti-inflammatory, joint health, recovery | Salmon, walnuts, flaxseeds, chia seeds | 250-500mg EPA+DHA |
Macros Matter: Track protein (0.8-1.4g/lb), carbs (vary by goal), and fats (0.3-0.5g/lb) based on your training phase.
Protein Priority: Aim for 1.0-1.4g per pound of body weight. Higher during cuts (1.2-1.4g/lb), slightly lower during bulks (0.8-1.0g/lb).
Carb Cycling: Use high-carb days for intense training, low-carb days for rest. Optimizes fat loss while maintaining performance.
Meal Timing: Prioritize pre/post-workout nutrition. Consume protein + carbs within 1-2 hours around training.
Energy Balance: Surplus (+250-500 cal/day) for muscle gain, deficit (-300-500 cal/day) for fat loss, maintenance for recomp.
Micronutrients: Don't neglect vitamins and minerals. Eat varied whole foods or supplement Vitamin D, Omega-3s, Magnesium, and Zinc.