The secret to eat and get a toned body: science-backed recommendations

When it comes to achieving fat loss while simultaneously building muscle, finding the ideal macronutrient ratio can be a complex task. Factors such as individual goals, body composition, and metabolism all play a role in determining the optimal nutritional approach.

While there isn’t a one-size-fits-all answer, scientific research provides valuable insights and general recommendations. In this article, we will explore the science-backed guidelines for macronutrient distribution to support fat loss and muscle building. By understanding these principles, you can make informed decisions about your nutrition and maximize your results.

What is a macronutrient ratio?
A macronutrient ratio refers to the proportion of the three primary macronutrients—carbohydrates, proteins, and fats—in your diet. These macronutrients provide the body with energy and are essential for its proper functioning. The specific ratio you choose can have a significant impact on your overall health, fitness goals, and energy levels.

Here’s a breakdown of each macronutrient and its role:

  1. Carbohydrates: Carbohydrates are the body’s primary source of energy. They are broken down into glucose (sugar) and used for fuel. Carbs also play a role in brain function and can be stored in the muscles and liver for future energy needs.

  2. Proteins: Proteins are essential for building and repairing tissues in the body. They are made up of amino acids, which are the building blocks of muscles, organs, and various enzymes and hormones. Protein is also a secondary source of energy.

  3. Fats: Dietary fats are necessary for several bodily functions, including providing energy, absorbing fat-soluble vitamins (A, D, E, and K), and protecting organs. Healthy fats, such as those found in avocados and nuts, are crucial for overall health.

Determining the ideal macronutrient ratio for fat loss while building muscle can depend on various factors, including individual goals, body composition, and metabolism. While there isn’t a one-size-fits-all answer, here are some general recommendations based on scientific research:


1. Protein Intake:
– Aim for a protein intake of around 1.6-2.2 grams per kilogram of body weight per day for muscle growth and recovery. Higher protein intake has been shown to promote muscle protein synthesis and support muscle retention during a calorie deficit. (Source: Helms et al., 2014; Phillips, 2017)

2. Caloric Intake:
– To build muscle while losing fat, aim for a moderate caloric deficit of around 10-20% below your total daily energy expenditure (TDEE). This deficit helps facilitate fat loss while providing enough energy for muscle growth. (Source: Helms et al., 2014)

3. Carbohydrate Intake:
– Carbohydrates are crucial for providing energy during strength training and supporting muscle glycogen replenishment. Aim to consume around 45-55% of your total calories from carbohydrates. Focus on complex carbohydrates from whole grains, fruits, and vegetables for sustained energy. (Source: Helms et al., 2014)

4. Fat Intake:
– Allocate approximately 20-30% of your total calories to dietary fats. Prioritize healthy fats from sources such as nuts, seeds, avocados, and olive oil. These fats provide essential fatty acids and support hormone production. (Source: Helms et al., 2014)

It’s important to note that individual needs may vary, and personalized adjustments may be necessary.


In conclusion, determining the ideal macronutrient ratio for fat loss while building muscle is a personalized process. General recommendations based on scientific research include aiming for a protein intake of around 1.6-2.2 grams per kilogram of body weight, maintaining a moderate caloric deficit of 10-20% below your total daily energy expenditure, consuming 45-55% of total calories from carbohydrates, and allocating 20-30% of total calories to dietary fats. Individual variations exist, and consulting with a registered dietitian or nutritionist can provide tailored guidance based on specific needs and goals.

– Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20.
– Phillips, S. M. (2017). Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Frontiers in Nutrition, 4, 13.

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