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#Recommended macro percentages for weight loss how to

Improved Training Performanceīy having a lower protein intake your carbs can be higher. High protein diets are in-directly bad for testosterone levels since it forces a lower intake of fats and carbs during a cutting phase.A low fat diet is also bad for testosterone levels.A low carb diet is bad for testosterone levels.Each of the macronutrients supports the endocrine system and an overall healthy functioning of the body. That’s been well established by research.īut, the macro intake also plays a vital role for testosterone production. Higher Testosterone Levels report this adĪ calorie deficit combined with a low body fat percentage (~10-12 % and below for males) will always reduce testosterone levels to some extent. But, here’s a quick break down of them: 1. I discussed these benefits in depth in this article. short term fasting has been shown to improve muscle retention in and of itself which reduces the amount of protein you need during a caloric deficit.Īnd instead by having a lower protein intake you can have a higher intake of carbs and fats, which provides you with four major benefits when cutting.With the larger meals you can achieve the same level of fullness on less total protein, and don’t need a higher protein intake for satiety.I recommend this lower intake simply because in conjunction with intermittent fasting (which as you know is a tool that I recommend highly), you: 0.8 grams per pound of body weight per day.

1.8 grams per kilogram of body weight per day, or.

The protein intake that I recommend for recreational trainees looking to get a ripped physique at around 8-10 % body fat, are on the lower end of Eric’s recommendation. Eric Helms, who’s done extensive research on protein intake for caloric restricted lean athletes. The optimal protein intake are between 1.8-2.9 grams per kilogram or 0.8-1.3 grams per pound of body weight. However, from the research and trials I’ve done I’ve noticed that the protein intake shouldn’t be too high.Īccording to Dr. It’s also a very satiating macro, which makes a higher number great when looking to lean down to a low body fat percentage. Your protein intake is the most important macro to set up correctly, as it’s the macro that will help preserve your muscle mass when cutting. With that said, let’s start by setting up the most important macro when it comes to dieting for fat loss first. It’s also important to set up a balanced intake of macros to achieve optimal satiety and enjoyment to your diet as well. Why you want to set up your macros in a certain way is first and foremost to make sure that you lose body fat and not muscle during your cut.

#Recommended macro percentages for weight loss how to

Read on to learn why this is! In the end you’ll also learn how to track your macros as well.

Carbs: The remainder of calories left after protein and fat has been set.Īs I’m sure you’ve realized, the protein intake is slightly lower than what’s usually recommended, while the fat and carb intake is slightly higher.

Protein: 1.8 grams per kg or 0.8 grams per lb of bodyweight per day.

What’s the best macros for cutting? To achieve a lean, muscular and aesthetic looking physique at around 8-10% body fat for males and 18-20% body fat for females, this would be the optimal macro split:

So, I decided to research the topic to find out what the best macros are when cutting and I also tried them out myself. In fact, your macros are the second most important factor for fat loss. If you want to get a downright ripped physique, learning how to set up your macros is key.