You can calculate your macro distribution in different ways. In this article we will look at how to divide them according to body type.
In theory we distinguish 3 body types: ectomorph, mesomorph and endomorph. In practice however, the chances are you will not belong to 1 specific body type, but will be a combination of 2 body types.
Ectomorphic
Someone who has the build of an ectomorph is characterized as:
- Skinny
- Weak
- Usually long
- Difficult to gain muscle mass
- Fast metabolism
Ectomorphs best divide their macros as follows:
- Proteins: 20-30%
- Fats: 15-25%
- Carbohydrates: 50-60%
Mesomorphic
Someone who has the build of an ectomorph is characterized as:
- Athletic
- Rather low fat percentage
- Easy to gain muscle mass
- Muscular
- Thick skin
- Good posture
Mesomorphs best divide their macros as follows:
- Proteins: 25-35%
- Fats: 25-35%
- Carbohydrates: 35-45%
Endomorphic
Someone who has the build of an endomorph is characterized as:
- Higher fat percentage
- Wider bone structure
Endomorphs best divide their macros as follows:
- Proteins: 30-40%
- Fats: 35-45%
- Carbohydrates: 20-30%
Summary
| Body type | Proteins | Fats | Carbohydrates |
|---|---|---|---|
| Ectomorph | 20-30% | 15-25% | 50-60% |
| Mesomorphic | 25-35% | 25-35% | 35-45% |
| Endomorph | 30-40% | 35-45% | 20-30% |
We wrote earlier that you will usually be a combination of 2 body types (e.g.: slim yet broad shoulders or heavy yet clearly muscular). You can take an average of both body types.
In addition to dividing it by body type, you can also divide your macros by goal.
It is better, however, to read our article for the optimal macro distribution.
Bart Vandenbussche is passionate about sport and never shies away from a sporting challenge. He has run several marathons (including sub-3h), is an Iron+Ultra Viking, and currently has the Hyrox bug.
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