You can calculate your macro distribution in different ways. In this article we will look at how to divide them according to your goal: losing weight, gaining weight or maintaining weight.
| Goal | Protein | Fats | Carbohydrates |
|---|---|---|---|
| Lose weight | 30% | 30% | 40% |
| Maintain weight | 25% | 25% | 50% |
| Gain weight | 20% | 20% | 60% |
In addition to dividing by body type, you can also divide your macros by body type.
Better however is to read our article on 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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