Macro Guide for Muscle Building
How to calculate protein, carbs, and fat for building muscle and losing fat.
Quick answer: For muscle building, you need 1.6-2.2g protein/kg, 45-55% of calories from carbs, and 20-30% from fat. Protein is the most important macro - the others can vary based on preference.
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Calculate FreeThe 3 Macronutrients Explained
Protein
4 kcal/gram
Builds and repairs muscle. The most important macro for lifters.
Carbs
4 kcal/gram
Primary energy for high-intensity training. Fuels performance.
Fat
9 kcal/gram
Supports hormones and vitamin absorption. Never go below 0.5g/kg.
How Much Protein to Build Muscle?
Research is clear: 1.6-2.2g of protein per kg of bodyweight is the optimal range.
| Goal | Protein (g/kg) | Example 80kg |
|---|---|---|
| Maintenance | 1.6g/kg | 128g/day |
| Bulking | 1.8-2.0g/kg | 144-160g/day |
| Cutting | 2.0-2.2g/kg | 160-176g/day |
Macro Ratios by Goal
| Phase | Protein | Carbs | Fat |
|---|---|---|---|
| Lean Bulk | 25-30% | 45-55% | 20-25% |
| Maintenance | 25-30% | 40-50% | 25-30% |
| Cutting | 30-35% | 35-45% | 25-30% |
Macro Timing
Timing matters less than daily totals, but here are some useful guidelines:
- Pre-workout (1-2h before): Complex carbs + moderate protein
- Post-workout (within 2h): Carbs + protein for recovery (the 'anabolic window' is a myth - not urgent)
- Protein spread: 20-40g per meal, 4-5 meals/day for optimal protein synthesis
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Try it freeFrequently Asked Questions
How much protein do I need to build muscle?
For optimal muscle growth, consume 1.6-2.2g of protein per kg of bodyweight (0.7-1g per lb). Higher amounts (up to 2.2g/kg) are beneficial when cutting to preserve muscle mass. Beyond 2.2g/kg, there are no additional benefits for most people.
What is the best macro ratio for building muscle?
A good starting point for muscle building is: 25-30% protein, 45-55% carbs, 20-30% fat. However, the most important factor is hitting your protein target (1.6-2.2g/kg) while staying within your calorie goal. Carbs and fat can be adjusted based on preference.
Should I eat more carbs or fat for muscle growth?
Both work for muscle building as long as protein and calories are on point. Carbs are preferred for high-intensity training performance (weightlifting), while fats support hormone production. Most lifters benefit from higher carbs (45-55% of calories) due to the intensity of resistance training.
Do I need to track macros to build muscle?
Not necessarily. At minimum, track protein intake (1.6-2.2g/kg) and total calories. Full macro tracking gives more control but isn't required. Many people build muscle simply by hitting their protein target and staying in a slight calorie surplus.