Optimal macros for weight loss, muscle building, keto or any goal
For a 2000 calorie weight loss diet a standard macro split is 40% protein (200g) 30% carbohydrates (150g) and 30% fat (67g). For muscle building a typical split is 30% protein (150g) 50% carbohydrates (250g) and 20% fat (44g). Protein provides 4 calories per gram carbohydrates 4 calories per gram and fat 9 calories per gram.
Macronutrients — protein carbohydrates and fat — are the three main energy sources in food. Each macro serves different functions: protein builds and repairs muscle carbohydrates provide immediate energy and fat supports hormone production and nutrient absorption. Your optimal macro split depends on your calorie target activity level and specific fitness goal.