The ideal macronutrient percentages depend on individual goals, activity level, age, health, and genetics. However, general recommendations for macronutrient intake usually provide a range for each, allowing for customization. The acceptable macronutrient distribution ranges (AMDR) set forth by the Institute of Medicine of the National Academies recommend that people get:

• 45–65% of their calories from carbs
• 20–35% of their calories from fats
• 10–35% of their calories from proteins

These guidelines provide a broad range for each of the macros, so its important to find the balance that works for you. A good starting point is a “40-30-30” macro ratio, which is 40% of your calories from carbohydrates, 30% of your calories from protein, and 30% of your calories from fats. For most people, this ratio provides the right amounts of macros to support their goals, whether it’s balanced nutrition, weight loss, or muscle gain. However, some adjustments might be needed for specific situations. For example, endurance athletes may need more carbohydrates as a proportion of calories and may want to boost carbs closer to 50% of total calories and reduce fat and protein to 25% each.

Its important to note that while macronutrient ratios are important, they dont directly influence weight loss. How much you eat matters more than the amounts of carbs, fat, and protein in your food when it comes to losing fat. Therefore, its important to follow a reduced-calorie diet that fits your preferences, lifestyle, and goals.