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Macronutrient Ratios for Different Goals

Optimal protein, carb, and fat splits

Your macronutrient ratio should align with your fitness goals. This visualization shows recommended protein, carbohydrate, and fat percentages for common goals like fat loss, muscle gain, endurance, and general health.

18 views Published January 12, 2026 Updated about 1 month ago

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// DATA SOURCES

Dietary Guidelines for Americans

USDA nutrition guidelines

ISSN Position on Diets and Body Composition

Sports nutrition research on macronutrient ratios

// RELATED VISUALIZATIONS

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Daily Protein Requirements by Activity Level

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Daily Water Intake Recommendations

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Electrolyte Loss During Exercise

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Glycemic Index of Common Foods

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Disclaimer: This visualization is for educational and informational purposes only. Data presented here is based on research studies and should not be used as a substitute for professional medical advice. Always consult with a qualified healthcare provider before making health decisions.

Macronutrient Ratios for Different Goals

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// DATA SOURCES

// RELATED VISUALIZATIONS

Daily Protein Requirements by Activity Level

Daily Water Intake Recommendations

Electrolyte Loss During Exercise

Glycemic Index of Common Foods