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Macronutrient Ratios

Macronutrient ratios are the percentage of carbs, protein, and fat that you will eat.

Step 1

Find Your Body Type

Type 1 - Endomorph
  • Soft round body
  • Gains fat easily
  • Stocky build
  • Round physique
  • Hard to lose fat
  • Slow metabolism
  • Muscles not well defined
Type 2 - Mesomorph
  • Athletic
  • Typical hard body
  • Defined muscles
  • Rectangular shaped body
  • Strong
  • Gains muscle easily
  • Can gain fat sometimes
Type 3 - Ectomorph
  • Small "delicate"
  • Flat chest
  • Small shoulders
  • Thin
  • Lean muscle
  • Hard to gain weight
  • Fast metabolism

Step 2

Choose Your Goal

Cutting
  • Lose Weight
  • Calories Deficit
  • Shed Fat
  • Sustain Muscle
  • "Ripped" Look
  • 6 & 8 Pack Abs
Maintain
  • Weight maintenance
  • Healthy Eating
  • Keep Your Muscle
  • No Fat Gain
  • Stay Big or Lean
  • Balanced Eating
Bulking
  • Gain Weight
  • Calories Surplus
  • Mass Building
  • Minimize Fat Gain
  • "Clean" Bulk
  • Expedite Muscle Growth
 

Step 3

Get Your Ratio

Goal
  • Cutting
  • Maintenance
  • Bulking
Type 1
  • Ratio "M0"
  • 40% Protein | 30% Carbs |30% Fat
  • Ratio "M1"
  • 30% Protein | 40% Carbs |30% Fat
  • Ratio "M1"
  • 30% Protein | 40% Carbs |30% Fat
Type 2
  • Ratio "M0"
  • 40% Protein | 30% Carbs |30% Fat
  • Ratio "M1"
  • 30% Protein | 40% Carbs |30% Fat
  • Ratio "M1"
  • 30% Protein | 40% Carbs |30% Fat
Type 3
  • Consider Bulking
  • N/A
  • Ratio "M1"
  • 30% Protein | 40% Carbs |30% Fat
  • Ratio "M2"
  • 30% Protein | 50% Carbs |20% Fat
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