Macro ratios by goal: comparison table for cut, maintenance, bulk, keto and recomposition

There is no universal macronutrient distribution that works for every goal. Optimal ratios depend on whether you are in a caloric deficit, maintenance or surplus, your training type, and your level of metabolic adaptation. This guide compares the main nutritional approaches and explains the physiological logic behind each distribution.

The AMDR as a reference framework

The U.S. Institute of Medicine (IOM) established the Acceptable Macronutrient Distribution Ranges (AMDR) as energy percentage ranges compatible with reducing chronic disease risk:^[1]

• Protein: 10–35 % of total energy.
• Carbohydrates: 45–65 % of total energy.
• Fat: 20–35 % of total energy.

These ranges are intentionally broad — they cover both sedentary populations and athletes. Body composition goals often require shifting toward the extremes of these ranges or, in the case of ketogenic diets, deliberately stepping outside them.

Macro ratio comparison table by goal

Goal	Calories vs. TDEE	Protein	Carbohydrates	Fat
Cut (fat loss)	−300 to −500 kcal	35–45 %	30–40 %	20–25 %
Maintenance	≈ TDEE	20–30 %	40–50 %	25–35 %
Bulk (muscle gain)	+200 to +400 kcal	25–30 %	45–55 %	20–30 %
Ketogenic (keto)	Variable	20–30 %	5–10 %	60–75 %
Recomposition	≈ TDEE or −100 kcal	35–40 %	35–45 %	20–25 %

Why ratios shift by goal

Cut (fat loss)

In a caloric deficit, protein rises to 35–45 % of calories for two reasons: preserving muscle mass as the body seeks alternative energy sources, and leveraging the high thermic and satiating effect of protein.^[2] Carbohydrates decrease to create the deficit but are not eliminated, as they remain necessary to sustain training performance.

Maintenance

At caloric balance, protein can drop to 20–30 % because there is no systemic risk of protein catabolism. Carbohydrates return to their standard AMDR range (40–50 %) to cover the energy demands of training and daily activity.

Bulk (muscle gain)

In a surplus, carbohydrates increase to 45–55 % to maximize muscle glycogen and support greater training volumes — the primary hypertrophy stimulus. Protein as a percentage decreases slightly because the higher total calorie count already raises absolute grams.^[3]

Ketogenic

The ketogenic diet drops carbohydrates below 20–50 g/day (5–10 % of calories) to induce ketosis: the liver converts fatty acids into ketone bodies that the brain and muscles use as an alternative fuel. Fat becomes the dominant caloric source (60–75 %). Protein is kept moderate (20–30 %) because excess protein can activate gluconeogenesis and disrupt ketosis.

Recomposition

Simultaneous recomposition — losing fat and gaining muscle at the same time — is primarily feasible for beginners, individuals with excess body fat, and those returning to training after a break. It requires the highest protein intake (35–40 %), strict caloric balance, and consistent resistance training. The process is slower than separate cut and bulk phases but avoids weight fluctuations.

How to choose your ratio

To select the right ratio, define in this order:

1. Calorie target first: determine whether you are in a deficit, maintenance or surplus.
2. Absolute protein first: set protein grams based on body weight and goal (1.6–2.4 g/kg).
3. Minimum fat: ensure at least 0.8 g/kg for hormonal function.
4. Carbs as the flexible variable: fill remaining calories with carbohydrates, prioritizing quality (fiber, low GI) over quantity.

To get your exact macro targets without the manual maths, try our free macro calculator.

Scientific references

1. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. doi:10.17226/10490
2. Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-138. doi:10.1123/ijsnem.2013-0054
3. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608