Obi Obadike, M.S., addresses the question, "Is there a 'magic' macronutrient ratio for fat loss?" in this installment of Ask The Ripped Dude.
Obi Obadike, M.S.
May 27, 2021 • 2 min read
Q. I'm Trying To Lose Some Fat, But Everywhere I Go To Look For Helpful Information, I Get Conflicting Views On The Proper Macronutrient Ratio. Is There A Right Answer?
Excellent question. In practice, when pursuing fat loss, there is no inviolable macronutrient rule governing dietary planning. No macronutrient combination can compensate for extreme caloric excess or deficit—caloric balance remains the foundational principle of fat loss.
That said, macronutrient distribution is still a critical consideration: your body type, metabolic rate, and weekly physical activity level all influence your optimal ratios at any given stage. Importantly, this ratio is not static—it may need adjustment as your body weight, body fat percentage fluctuates, or if you encounter fat-loss plateaus.
Additionally, continuous refinement of macronutrient ratios is often necessary throughout a fat-loss protocol. For my own year-round leanness maintenance, I use a ratio of 50% protein, 35% carbohydrates, and 15% fats—but this is highly personalized to my body type, fitness goals, and activity level. This ratio is not universally applicable.
My body type is ecto-mesomorphic, meaning I have a higher carbohydrate tolerance than the general population. Even with carbohydrate intake elevated to 40–50%, I do not experience adverse effects—but this is not the case for everyone. Carbohydrate-sensitive individuals must closely monitor and adjust their carbohydrate intake within their ratios.
Macro-Morphing: How Body Type Influences Ratios
Each body type (or combination thereof) will respond differently to varying macronutrient ratios. If you are unsure of your body type or how to begin structuring your macros, the International Sports Sciences Association (ISSA) provides evidence-based starting guidelines:
1. Ectomorph
Ectomorphs are naturally slender, with lean limbs and a high carbohydrate tolerance. They typically have a fast metabolic rate. A recommended starting ratio is:
25% protein | 55% carbohydrates | 20% fat
2. Mesomorph
Mesomorphs are inherently muscular and athletic, with moderate carbohydrate tolerance and a balanced metabolic rate. A suitable starting ratio is:
30% protein | 40% carbohydrates | 30% fat
3. Endomorph
Endomorphs are naturally broader and more robust, with low carbohydrate tolerance and a slow metabolic rate. A starting ratio is:
35% protein | 25% carbohydrates | 40% fat
Beyond Body Type: Commitment Over Excuses
Body type should never be a barrier to achieving your goals. If you are an endomorph struggling to reduce body fat, or an ectomorph having difficulty gaining weight, do not despair. While biology plays a role, it is not insurmountable—success requires consistent, deliberate effort and a strong commitment to your objectives.
Key Takeaway
These ratios serve as a foundational framework for most body types, but experimentation is essential to optimize results. For example, reducing refined carbohydrate intake while increasing unsaturated fat intake (e.g., avocados, nuts, olive oil) can yield significant fat-loss benefits. The most critical step? Understand your body’s unique responses—no "magic" ratio exists, but a data-driven, adaptive approach will yield the best outcomes.
Get to know your body, and adjust accordingly.
