The Best Macro Diet for Gaining Muscles and Losing Weight

man with bar gaining muscles and losing weight

Macronutrients or macros is made up of carbohydrates, fats, and protein. When it comes to gaining muscles, you need to ensure that your macronutrients are present in order to maximize the efficiency of muscle growth. Start by calculating your macros based on your goals and how much calories you need for the day.

For instance, if you are looking to lose weight or boost metabolism, the appropriate macronutrients ratio is 35% protein, 25% carbs, and 40% fat. The best macro diet for gaining muscle should have a ratio of 30% protein, 40% carbs, and 30% fat.

Is It Possible to Lose Weight While Gaining Muscles?

While this can be a bit tricky, it is still possible. But, first, let us look at the basics of losing fat and gaining muscles. Basically, fat storage is the body’s survival mechanism for storing energy for use in the future. If your body experiences a calorie deficit, it will break down fat and convert it into energy it can use. If your body experiences the calorie shortage for a long time, you are likely to burn fat and lose weight.

The muscle tissue exists depending on your body’s need for it. For instance, your body will not give energy to muscle growth and development unless that muscle is required for survival. Therefore, eating more will not result in muscle gain. The muscle tissue needs to be stimulated by doing regular strength-building exercises in order to damage and rebuild muscle fibers and make them strong.
Therefore, you can lose fat and gain muscles concurrently by balancing a sensible calorie deficit.

Excellent Macronutrient Choices to Focus On

Consume Protein Daily

Protein is the key macronutrient for building and gaining muscles. Therefore, the best macro diet for gaining muscle should include high protein levels. Studies show that one needs to consume at least 4 rich-protein meals or snacks every day in order to boost metabolism and prevent muscle breakdown. A high protein-diet helps stop cravings and increases satiety; hence, it is great for reducing body fat particularly abdominal fat.

You can get your proteins from lean animal-based sources such as fish, meat, eggs, poultry, and dairy or from plant-based sources like green peas, nuts, grains, and soy. Preparing a home-cooked meal or consuming a high protein low carb protein shake made from white egg and whey is another affordable protein source. A good rule of thumb is to consume protein to fit your ideal body weight.

Consume Carbs Depending on Your Activity Level

Adjusting your carb intake will help build muscles and burn fat at the same time. Keeping your carb intake lower will help burn fat and lose weight while keeping it higher will enable you to gain lean muscles. Many believe that high-carb is the way to go if you are physically active and lift weights regularly. It is also believed that a high-carb diet can equally help gain muscles and lose weight faster and easier.

Try eating lean carbs like vegetables, fruits, whole grains, yams, oatmeal, and brown rice rather than junk food carbs like soft drinks, sugar, and candy bars.

Consume Healthy Fats

Fat is essential to the body as it keeps the fat-burning enzymes in their working condition and helps insulin sensitivity and hormone production. Therefore, the lack of it in your diet will make your health decline. However, the fat intake should be relatively constant in your diet regardless of whether you are looking to burn fat or gain muscles.

Choose foods high in fatty acids such as avocado, olive oil, fish, flax oil, coconut oil, macadamia nuts, and Brazil nuts. Healthy fats can also be found from lean proteins and vegetables. However, stay away from unhealthy fats from foods like fried food, French fries, and hydrogenated oils.

Opt for Nutrient-Dense Meals

To add to the macronutrients, it is also important that you choose foods with high level of nutrients and low calories. Nutrient-dense foods contain high levels of vitamins, minerals, lean protein, and healthy fats. Most of these foods also contain high levels of water and fiber which increase feelings of fullness. Eat foods like fruits, vegetables, legumes, beans, dairy, whole grains, fish, and lean meats.


It is vital to find a macronutrient diet that you can stick to that is effective in weight loss and muscle gain. Additionally, you can use a macro calculator to calculate your basic metabolic rate (BMR) and total daily energy expenditure (TDEE) to help you set up your macros. Make sure you are staying on track and adjust your meals accordingly.

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