How to Split Up Your Macros (Macronutrient Split)
You will see a lot of debate online over the recommended protein intake so it’s best to do some research of your own. In general, 1.2 grams to 2.2 grams per kilogram of bodyweight is recommended for most people who are at maintenance calories or higher. However, higher protein intake of 2.3 to 3.1 grams per kilogram of bodyweight may be ideal for those in a caloric deficit to help preserve lean muscle mass. Also, there is evidence that leaner individuals have higher protein requirements than those with higher body fat percentages.
1 gram of protein = 4 calories.
If you are a 130 lb. (59.09kg) individual trying to maintain your weight, your protein intake should be in the 70 to 130 gram range.
Dietary fat has gotten a bad rap over the past few years and is often overlooked in the presence of carbs and protein. A recommendation of 20 to 30% of total calories coming from dietary fats is generally accepted, though this intake may not be realistic in the context of caloric restriction without affecting carbohydrate and protein intake. In some cases, 15 to 20% of total calories may be appropriate, such as in the context of bodybuilders who are dieting down to make room for protein and carbs
1 gram of fat = 9 calories
If you are a 130 lb. (59.09kg) individual trying to maintain your weight or gain weight, your fat intake should be in the 52 (20%) to 78 (30%) gram range.
High carbohydrate intake is often thought to be the standard for athletic performance, but it still depends on the individual. Inadequate carbohydrate intake could have a negative effect on strength training, while adequate carbohydrate intake can have a positive effect on performance.
Resistance training utilizes glycogen as its primary fuel source, so something within the range of 4-7 grams per kilogram of bodyweight may be adequate depending on the demands of training. There are some who prefer higher carbohydrates and lower fat intakes, while others do well with relatively lower carbohydrate intakes and higher fat intakes. Low-carb, high protein diets may be effective for weight loss, however there is a point where dipping too low can negatively impact athletic performance, which could put the individual at risk for muscle loss so keep that in mind when manipulating your macronutrients for weight loss.
1 gram of carbohydrate = 4 calories
If you are a 130 lb. (59.09kg) individual trying to maintain your weight or gain weight, your protein intake should be in the 236 to 413 gram range.