35/35/30 Macros - Benefits, Meal Plan & Results

Have you ever heard about macros? Macros is short for macronutrients. These are the main things in food that, among other things, your body uses for energy.

You need to know about three main macros: protein, carbohydrates, and fats. Each plays a special role in your body. Now, imagine splitting your food intake into these three groups for the whole day. That’s what a macro split is, and the 35/35/30 macro split is a way to divide your calories.

Unlike extreme diets, this split doesn’t cut out any food group, and it’s flexible, helping you avoid feeling hungry or tired and making it easier to stick to your fitness goals.

In this article, we’ll discuss what the 35/35/350 macro split is and what makes it a great way to eat, especially if you’re trying to lose fat and gain some muscles simultaneously.

What Is the 35/35/30 Macro Split?

It’s a balanced mix where protein helps build muscle, carbohydrates give you energy, and fats keep your hormones happy.

For example, if you eat 2,000 calories every day, you’d get 700 calories from protein (175g), 700 calories from carbohydrates (175g), and 600 calories from fats (67g).

Who Can Benefit from the 35/35/30 Macro Ratio?

This split works best if you want the best of both worlds: lose fat without losing muscle. It’s also great for those who hate restriction diets (who loves them, anyway?).

Depending on your preferences, you can add bread, chicken, avocado, and even a bit of dark chocolate to your daily diet. What’s important is that your food choices fit your numbers.

But what if you aren’t trying to build muscle? For those who just want to be more active, the 35/35/30 macro ratio is just as good. It supplies your body with enough nutrients to keep it fueled throughout the day without those mid-day crashes commonly associated with other diets.

However, the 35/35/30 macro ratio might not be the best suited for hardcore muscle gain. But with small tweaks, you can still make it work.

Best for Fat Loss and Muscle Retention

Eating enough protein (like grilled fish or Greek yogurt) stops your body from breaking down muscle when you cut calories. Carbs (think quinoa or sweet potatoes) fuel workouts, and fats (like almonds or olive oil) keep your brain sharp. Studies show higher protein diets help you feel full longer, so you snack less.

Can It Work for Muscle Gain or Maintenance?

Yes. The key is balance. With 35% of calories coming from protein-rich foods like cottage cheese, lentils, or turkey breast, you're giving your muscles plenty of material for repair and growth after workouts. The 35% carbs from foods such as oats, black beans, or sweet potatoes provide the energy needed for intense training sessions.

How to Calculate Your 35/35/30 Macros

The first thing you need to know is how many calories you should eat.  This is different for everyone and depends on your size, activity, and goals.  Once you have a calorie target, then that’s when you begin crunching the numbers.

Step-by-Step Macro Calculation Guide

Let's walk through the process step by step, using straightforward math that anyone can follow.

The first step is finding out how many calories you need each day, which becomes the foundation for calculating your macros.

To find your daily calorie needs, multiply your body weight in pounds by 13-15 if you want to lose weight or by 15-17 if you want to maintain your current weight. For example, if you weigh 150 pounds and want to lose weight, you might start with 150 × 14 = 2,100 calories per day. This number gives you a starting point that you can adjust based on how your body responds.

Once you know your daily calories, you can break them down into the 35/35/30 split.

Using the same example, here’s how the math works out:

• For protein (35%): Take 2,100 × 0.35 = 735 calories, then divide by 4 to get 184 grams of protein
• For carbohydrates (35%): Take 2,100 × 0.35 = 735 calories, then divide by 4 to get 184 grams of carbs
• For fats (30%): Take 2,100 × 0.30 = 630 calories, then divide by 9 to get 70 grams of fat

However, you don’t need to hit these exact numbers. What matters more is consistency. As long as you’re doing it every day and your numbers are right around the ballpark, you’ll be fine.

Using a Macro Calculator vs. Manual Calculation

While manual calculations give you a good understanding of how macro math works, macro calculator apps, and websites can make tracking much easier. These tools let you focus on the more important parts of your nutrition journey.

Many popular apps offer free versions that calculate your macros based on weight, activity level, and goals. These apps also have large food databases that tell you the macro content of different foods, which saves you from looking up nutritional info for everything you eat. For example, if you scan a barcode on your Greek yogurt container, these apps might automatically add its protein, carbs, and fat content to your daily totals.

However, relying only on apps has some drawbacks. They aren’t always accurate. Also, it’s a shortcut that undercuts the importance of following a macronutrient diet, which is developing an intimate understanding of how much food you should eat. Or, for the lack of a simple term, using calculators won’t help you learn how to eyeball your meals.

The best approach is to learn to do manual calculations and use a calculator. Use an app for daily tracking and quick calculations, but keep your manual calculation skills sharp for times when you need to adjust your numbers or check if the app's suggestions make sense for your body and goals.

Meal Planning with the 35/35/30 Split

Okay, you've got your macro numbers.  Now, how do you actually eat this way? The ideal approach is to spread your protein, carbs, and fats out throughout the day, hitting your targets by the time you go to bed.

Don't think of being too hard on yourself. Life happens, and sometimes you'll eat things that aren't perfectly macro-balanced. That's totally okay. The big picture is what matters most.

Sample Daily Meal Plan Example

Planning meals around the 35/35/30 macro split becomes easier when you break it into balanced meals.

A successful day might start with a protein-rich breakfast like two scrambled eggs mixed with spinach and mushrooms, served with a slice of sourdough bread and a quarter of an avocado. This combination gives you protein for muscle support, complex carbs for sustained energy, and healthy fats for hormone balance. Mid-morning, you might enjoy Greek yogurt with berries and a sprinkle of pumpkin seeds, which adds more protein while keeping your blood sugar steady.

Lunch could look like a colorful grain bowl with quinoa as your base, topped with grilled chicken breast, roasted vegetables, and a drizzle of olive oil. For an afternoon snack, apple slices with almond butter give you the perfect mix of carbs and healthy fats to power through your day.

To end the day, your dinner might include baked salmon with sweet potato wedges, steamed broccoli seasoned with herbs, and a touch of coconut oil.

Notice how each meal contains all three macronutrients? Splitting it this way makes hitting your daily target numbers look less daunting and intimidating.

Remember that this is just one day, but you can see how it works. Feel free to keep things interesting with different foods and recipes.

Best Food Choices for Each Macronutrient

High-Protein Foods (35%)

Wild-caught fish like cod offer lean protein while adding beneficial omega-3 fats. Meanwhile, plant-based options like tempeh and edamame provide protein, fiber, and minerals. You don’t always have to choose one or the other, either. Studies show that they each bring something different to the table.

With that said, even non-conventional protein sources, like rolled oats or Brussels sprouts, can contribute to your daily protein intake when combined with other protein-rich foods.

Complex Carbohydrates (35%)

Carbohydrates can either fuel your workouts or cause energy crashes. The difference lies in the food choices you make.

Instead of focusing on white bread or pasta, consider ancient grains like farro or amaranth, which offer both carbohydrates and protein. Root vegetables such as Japanese sweet potatoes or purple yams provide sustained energy while adding unique flavors and antioxidants to your meals.

When choosing carbohydrates, it’s best to go with those that work for your body, not against it. For instance, green peas are also an excellent source of protein and fiber, while butternut squash is rich in vitamin A and potassium.

Healthy Fats (30%)

Rather than avoiding fats, focus on choosing nutrient-dense sources. For example, raw unsalted macadamia nuts provide heart-healthy monounsaturated fats along with minerals like manganese and thiamin. Cold-pressed extra virgin olive oil offers polyphenols that fight inflammation while adding richness to your meals.

Consider incorporating less common healthy fat sources into your routine. Instead of always reaching for almonds, try Brazil nuts and replace regular butter with grass-fed ghee, which contains vitamin K2 and beneficial fatty acids.

Adjusting the 35/35/30 Macros for Your Goals

The cool thing about the 35/35/30 macro split is that it's not set in stone. You can tweak it to better match what you're trying to achieve. Think of it as a customizable starting point that you’ll adjust as you go based on how your body reacts.

How to Modify for Fat Loss vs. Muscle Gain

If fat loss is your number one goal, lean a little more into the protein side of things within this split.

For example, you might experiment with something closer to a 40/30/30 split or even 40/35/25. This slight shift is because higher protein intake is better for fat loss, creating a calorie deficit while maintaining the muscle-protecting benefits of adequate protein. This study shows protein is associated with lower body weight and fat mass.

You’d want to increase your overall calorie intake by  10-15% above the maintenance level for muscle gain. This provides extra energy and building blocks for muscle growth without adding excessive body fat. The key is making small adjustments and monitoring how your body responds.

Adjusting Intake Based on Training and Activity Levels

Let's say you have a particularly active day with morning strength training and an evening walk. You might increase your carbohydrate intake by adding an extra half cup of brown rice or a medium sweet potato to your meals. But when you do intense strength training, your body might need more protein to support muscle recovery and an extra helping your favorite carbohydrate to power through the workout.

On the other hand, for rest days or less active periods, reduce your carbohydrate intake, but don’t skip the protein. You still need a high protein intake for ongoing muscle maintenance. You won’t want to cut out meals, either. Instead, swap your usual carb-heavy foods with lower-carb alternatives.

For example, on your rest days, choose cauliflower rice over a large bowl of quinoa. Even though you aren’t training as hard, your body is still busy repairing and making itself stronger. Your body needs protein intake to support this recovery process. At the same time, having healthy fats helps with hormone production and overall health maintenance.

At the end of the day, you should always listen to your body’s signals, adjust, and find a way to make your meals work within your macro framework.

As long as you do that, you’ll do fine.

Common Mistakes and Best Practices

Switching to a macro-focused diet like the 35/35/30 split can help you lose weight or build muscle and even do both, but it’s just as easy to find yourself stumbling and doing the exact opposite of what you intended to do.

Knowing the common pitfalls can help you steer clear of the mistakes others have made and get the best results.

Miscalculating Calories and Macros

For example, that tablespoon of olive oil you use to cook your vegetables adds 120 calories and 14 grams of fat to your daily total. Many people forget to track these "invisible" calories, which can throw off their macro calculations.

Another common mistake is eyeballing portions instead of measuring them. Beginners make this mistake too often.

While a serving of peanut butter is two tablespoons, most people pour much more without realizing it. This small difference can add up to hundreds of extra calories by the end of the day.

Save yourself the trouble and use a food scale. You should measure your food for the first few weeks. Eventually, you’ll develop a better understanding of true portion sizes. Until then, don’t eyeball it.

Choosing the Wrong Carbohydrate Sources

Many people make the mistake of filling their 35% carb allowance with refined grains and sugars, thinking that "if it fits your macros" means any will do. But that’s far from the truth. There’s a difference between a bowl of white rice over black rice or regular pasta over chickpea pasta. The latter has more fiber, proteins, and other important nutrients that help regulate blood sugar and energy levels.

As previously mentioned, your carbohydrate sources should also bring additional nutritional benefits.

By making these thoughtful swaps, you can better meet your macro targets while eating roughly the same amount of calories.

Ignoring Fiber and Micronutrients

Think about the difference between eating a white bagel versus a slice of sprouted grain bread. Technically, both meet your carbohydrate macros. However, sprouted grain provides fiber, B vitamins, and minerals, all beneficial to your health in many ways.

Aim for at least 25-30 grams of fiber daily within your carbohydrate allowance and the micronutrients should care for themselves.

Examples of fiber-rich food include black beans and raspberries.

Final Thoughts on the 35/35/30 Macro Split

Remember that perfection isn't necessary. Getting close to your macro targets most days while choosing nutrient-rich foods will lead to better results than obsessing over exact numbers but making poor food choices.

Start by making small, manageable changes to your current eating habits, and, before you know it, you’re subconsciously following the 35/35/30 macro split without even thinking about it.

With consistency and attention to food quality, the 35/35/30 split can become a sustainable way of maintaining your health and fitness as you grow older.

Sources:

1. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
2. Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE. Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021;13(2):661. Published 2021 Feb 18. doi:10.3390/nu13020661
3. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038

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