I Analyzed Decades of Research to Find Your Optimal Macros

Optimal macronutrient intake for muscle hypertrophy relies on bodyweight-adjusted targets rather than percentages. Protein serves as the primary driver of muscle growth, with 2.35 grams per kilogram of bodyweight representing the most evidence-supported target, particularly during calorie deficits. Carbohydrates function as high-intensity fuel; while 1 gram per kilogram serves as a practical minimum, higher intakes primarily support training performance and adherence rather than directly accelerating muscle synthesis. Dietary fats maintain hormonal health and essential physiological functions, with 0.5 to 1 gram per kilogram providing a sufficient floor. Relying on fixed percentages for these macros is ineffective because nutritional needs scale with body size and training load, not total caloric intake. Prioritizing these specific gram-based targets ensures that training stimulus and recovery remain supported by the best available scientific data.