Nutrition
Macro distribution by goal: the complete guide
How to assign protein, carbs, and fats based on the client goal — fat loss, maintenance, hypertrophy, or recomposition.
Once calories and protein are set, how you split carbs and fats is what most affects adherence and performance. There is no single formula — it depends on the goal, the sport context, and personal preferences.
Starting point by goal
- Fat loss: P 35% / C 35% / F 30%.
- Maintenance: P 30% / C 40% / F 30%.
- Hypertrophy: P 30% / C 50% / F 20%.
- Recomposition: P 35% / C 40% / F 25%.
How to iterate
Start with the baseline split, watch adherence and energy for 2-3 weeks, and move carbs and fats in 5% blocks. Keep protein stable.
Frequently asked questions
What about healthy fats?
Keep a minimum of 0.6-0.8 g/kg/day of fat to preserve hormonal function and absorption of fat-soluble vitamins.
About the author
Equipo Almendra
Editorial · Almendra
The Almendra editorial team brings together nutritionists, engineers, and product managers writing about how to run a modern nutrition practice.
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