Before you start calculating your ratio, you’ll want to know how many calories you need to sustain your current activity levels. There’s a wide world of thoughts on which macronutrient ratio is best, so I’ve narrowed it down to the three most popular approaches: The Zone Diet, Lean Mass, and Body Type. In your spreadsheet, you’ll see options for all three. Select one based on some of the information below and stick with it:
Macros Based on The Zone Diet
A lot of CrossFit athletes, and others, follow The Zone Diet: 30% protein, 40% carbs, and 30% fat. A former research scientist, Dr. Sears, first published this diet in his 1995 book, based on several research trials that showed improved athlete performance and body composition.
Macros Based on Lean Mass
Proponents of this approach feel that using your total body weight to calculate your macros isn’t as accurate as using your lean body mass (your mass minus your fat). This approach bases your necessary protein intake on that lean mass, and will vary between people as a result. You can find your lean mass through several methods to include estimation based on progress photos, a DEXA scan, hydrostatic weighing, skin fold measurements, and more.
Macros Based on Body Type
Each body type responds differently to macronutrients, so calculating based on body type can be a great way to find your macros. Keep in mind that most people don’t strictly adhere to one body type.
– Ectomorph: Ectomorphs are naturally thin with skinny limbs, a high tolerance for carbohydrates, and a fast metabolic rate. A good starting ratio is 25%P/55%C/20%F.
– Mesomorph: Mesomorphs are naturally muscular and athletic. They have a moderate carb tolerance and metabolic rate. Mesomorphs should start at a 30%P/40%C/30%F ratio.
– Endomorph: Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you’re an endomorph, try a ratio of 35%P/25%C/40%F.