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They say you are what you eat, and if you want to transform your body into a leaner, meaner, bulkier version of itself, you must feed it the right things.
Your journey toward muscle gain requires making the right nutrition choices and fueling your muscles with specific nutrients for optimal growth.
In this guide, we’ll walk you through the right macronutrient ratios and everything you need to know about lean proteins, healthy fats, carbohydrates, strength training, and more that will help you achieve your muscle-building goals.
Why Macronutrients are Important for Muscle Gain
Counting calories for muscle gain is just as effective as doing it to lose weight.
Learning the importance of macronutrients for muscle gain is a great way to sculpt your body instead of simply cutting calories and eating more protein. It’s far more sustainable and less soul-crushing because you’re learning the science behind gaining muscles rather than going by the simple and effective but sometimes insufficient logic of “eating less than what you burn” or “burning more than you eat.”
Focusing on the right macronutrients allows you to maintain the same calorie intake without compromising your body’s overall needs.
Sample Macro Breakdown for Muscle Gain
When aiming to gain muscle, several factors come into play, such as age, weight, height, and exercise intensity. While these variables can influence your ideal macronutrient intake, here’s a sample macro breakdown that serves as a general guideline:
Recommended Macro Percentage for Muscle Gain
- Protein: 30-35% of total calories
- Carbohydrates: 40-50% of total calories
- Fats: 20-30% of total calories
Example Breakdown for a 150-pound Individual (2,590 calories)
- Protein: 130 grams (~520 calories)
- Carbohydrates: 324 grams (~1,296 calories)
- Fats: 86 grams (~774 calories)
Adjust these values based on your activity level, fitness goals, and body’s response to support optimal muscle gain.
The Role of Protein in Muscle Growth
Protein repairs muscle tears and builds new tissue after working out. If you lift weights, you need roughly 1.6 to 2.0 grams of protein per kilogram of body weight, making it extremely important. But did you know eating more protein wouldn’t hurt, especially as you grow older?
So, while it’s generally accepted that a 150-pound woman should aim for about 109-136 grams of protein each day, evidence shows that eating more protein helps.
However, where you’re getting your protein matters. The top choices for quality protein include lean chicken breast (31 grams of protein per 100 grams) and Greek yogurt (10 grams of protein per 100 grams).
Carbohydrates: Fueling Your Workouts
Going back to our previous example, if you weigh 150 pounds, your goal is to eat 204 to 340 grams of carbohydrates daily, translating to roughly 3-5 grams of carbs per kilogram of body weight.
While carbohydrates get a bad reputation for causing weight gain, they’re super important for weight training and muscle gain. Your body uses carbs to power through intense workout routines and during recovery. If you’re actively building muscle, your body will benefit from increased carb intake, although studies show that it’s better to focus on more protein and healthy fat intake instead.
Smart carbohydrate choices include oatmeal (27 grams of carbohydrates per 118 grams) and sweet potatoes (26 grams of carbohydrates per 237 grams).
Healthy Fats: Hormonal Balance and Recovery
Fats are similar to carbohydrates in that they get an undeserved reputation for being detrimental to weight loss and muscle gain. But did you know that healthy fats help you build muscle?
Fats are important for hormone regulation and production, including testosterone, which, while primarily a male-related hormone, still plays a key role in muscle production in women. They also reduce inflammation from tough workouts. Experts recommend that women get between 25% to 35% of their daily calories from healthy fats.
Luckily, there are plenty of sources of healthy fats that are also full of other nutrients, including avocados, nuts, olive oil, and fatty fish. The omega-3 fatty acids you get from fatty fish, in particular, may help with muscle recovery.
How to Calculate Your Macros for Muscle Gain
Determining Your Total Caloric Needs
When trying to gain muscle, you must eat more than your body is burning. So, in simpler terms, you can’t afford to eat below a determined amount of calories. Otherwise, your body won’t have enough nutrients to feed your workouts or build muscles.
The simplest way to do this is to determine your maintenance calories by multiplying your weight by 15 pounds.
So, if you weigh 150 pounds, your maintenance calorie intake is 2,250 calories. If you add 10% to it, it’s 2,475 calories, and 2,588 calories if you add 15%, and so on. But this isn’t a hard figure. You can go over or below 100-200 calories, depending on the results you’re seeing and how your body reacts.
Adjusting Macros Based on Activity Level and Body Type
Your exercise routine and body type also affect your macro needs. If you’re into strength training and you do it 4-6 times a week, you’ll need more nutrients for your workouts than someone who does yoga or pilates now and then. Your natural metabolism is also a factor. Some people burn calories faster compared to others.
What’s important is you listen to your body and watch how measurements change over time. You can adjust portions up or down, depending on progress.
Also, your natural body structure or type might require more time, calories, or work to build muscle. Don’t be too hard on yourself. Your progress will eventually show as long as you stay consistent.
Nutrient Timing for Maximizing Muscle Growth
What you eat before and after training is a big factor in the results you’ll see.
Pre-Workout Nutrition: Carbs and Protein
2-3 hours before training, eat a balanced meal with plenty of carbohydrates and a healthy amount of protein.
A good example of a quick and easy pre-workout energy source is oatmeal (150 calories, 27 grams of carbohydrates) with whey protein (12o calories with 24 grams of protein) and a medium-sized banana (105 calories with 27 grams of carbohydrates).
Post-Workout Nutrition: Protein for Recovery
Did you know that the best time to eat after working out is within 30 minutes?
Your muscles need to feed on something to repair themselves after a workout. Mind you, this doesn’t even have to be a hefty meal.
Something as simple as a whey protein shake can do. But if you want more nutrition and flavor, adding mixed berries, almond milk, and creatine helps support muscle recovery and growth.
Best Foods for Hitting Your Macros
High-Protein Foods
You can avoid excess and unnecessary fat intake by eating lean meats exclusively.
Chicken breast, lean beef, and fatty fish are the best sources of animal-based proteins. You can also get protein from eggs containing all the essential amino acids for muscle growth and Greek yogurt or skyr yogurt. Other sources of plant-based proteins include beans, legumes, nuts, and seeds.
Complex Carbohydrates
There’s a reason why sweet potatoes, which are becoming increasingly popular in mainstream diets, are a common staple among fitness enthusiasts—they’re a readily available source of complex carbohydrates, which release energy slowly throughout workouts.
Brown rice, carbohydrates, and oats are other healthy sources of complex carbohydrates.
Healthy Fats
Most healthy sources of protein are also full of healthy fats. Fatty fish is a good example of this. You can also get healthy fats from almonds, using olive oil instead of other oil, and eating avocados.
Sample Meal Plan for Women Focused on Muscle Gain with the right Macros
Here’s the recipe with exact measurements and descriptions retained for each meal:
Breakfast - Power-Packed Oatmeal Bowl
- Cooked steel-cut oats – 1 cup (156g): ~150 calories
- Protein powder – 2 scoops (60g): ~240 calories
- Almond butter – 1 tablespoon (16g): ~98 calories
- Banana – 1 medium (118g): ~105 calories
- Cinnamon – to taste (optional, negligible calories)
Nutritional Value: ~585 calories, 42g protein, 77g carbs, 15g fat
This breakfast combines slow-digesting carbs from oats with quick-absorbing protein powder. Almond butter adds healthy fats, while banana provides potassium for muscle function.
Lunch - Lean Protein Power Bowl
- Grilled chicken breast – 6 ounces (170g): ~270 calories
- Quinoa – 1 cup cooked (185g): ~222 calories
- Mixed vegetables – 2 cups (512g): ~80 calories
- Olive oil – 2 tablespoons (30ml): ~180 calories
- Herbs and spices – to taste (negligible calories)
Nutritional Value: ~650 calories, 52g protein, 45g carbs, 28g fat
This lunch delivers complete proteins plus complex carbs. The vegetables provide micronutrients, while olive oil supports hormone production.
Dinner - Muscle-Building Salmon Plate
- Baked salmon – 6 ounces (170g): ~367 calories
- Sweet potato – 1 large (180g): ~162 calories
- Steamed broccoli – 2 cups (182g): ~55 calories
- Coconut oil – 1 tablespoon (15ml): ~90 calories
Nutritional Value: ~590 calories, 46g protein, 42g carbs, 25g fat
Salmon provides both protein and omega-3 fats. Sweet potato offers workout fuel, while broccoli contains nutrients supporting recovery.
Snacks and Supplements
- Greek yogurt with berries and honey
- Almonds
- Whey protein smoothie with fruit and spinach
- Cottage cheese with fruit
These snacks maintain a steady protein intake throughout your day. Spreading protein across meals helps maximize muscle growth potential.
Common Mistakes Women Make with Macros for Muscle Gain
Not Eating Enough Protein
According to studies, most women don’t get enough protein, which isn’t good even if you’re not trying to build and gain muscle.
Use weight-tracking apps and journals to track your protein intake so you eat at least 1.6 grams per kilogram of body weight.
Overeating Carbohydrates or Fats
Sometimes, macronutrient balance is more important than the total calories you consume. Eating more carbs than you need but not getting enough protein doesn’t nearly have enough impact on muscle growth.
The best way to build muscle is to focus on hitting your daily protein goals before adding more carbohydrates and fats.
Reverse Health can help you track your daily food intake and provide expert-vetted nutritional advice.
Ignoring Nutrient Timing
We’ve already discussed this before, but we’d like to tell you again that you should never skip pre-and post-workout meals.
Your body needs nutrients the most before and after working out. Protein powder and supplements come in handy for convenient post-workout meals.
Recap: How to Master Macros for Muscle Gain and Long-Term Success
Terms like “body composition,” “macronutrient ratios,” and “nutrient timing” may all sound too complicated, but when it all boils down to it, building muscle is all about patience and consistency.
As long as you remember the importance of macronutrients and make adjustments based on your body’s response and energy needs, you can maintain a balanced macronutrient intake.
Use a combination of apps, scales, photos, and measurements for more comprehensive tracking.
Muscle gain will take a lot of time, but as long as you follow these tips and guidelines, you’ll soon enjoy a stronger and leaner physique.
FAQs
What should a woman's macros be to gain muscle?
A woman's macros for muscle gain typically focus on a balance of protein, carbs, and fats. A general guideline is 30-35% protein, 40-50% carbohydrates, and 20-30% fat, though this can vary based on individual goals and body type.
What should my macros be as a woman?
For a woman maintaining a healthy diet, a common macro split is around 20-30% protein, 40-50% carbohydrates, and 20-30% fat. Adjustments may be needed based on fitness goals, activity levels, and dietary preferences.
What is the best macro ratio for muscle gain?
The best macro ratio for muscle gain is often around 30-35% protein, 40-50% carbohydrates, and 20-30% fat. This balance supports muscle recovery, energy for workouts, and overall health.
How do I calculate my macros for muscle gain?
To calculate macros for muscle gain, determine your daily calorie needs first, then apply a macro ratio that aligns with muscle-building goals, such as 30% protein, 40% carbs, and 30% fat. Adjust as needed based on progress and activity level.
How much protein should a woman eat to build muscle?
A general recommendation for women aiming to build muscle is to consume 1.6 to 2.2 grams of protein per kilogram of body weight daily. This supports muscle repair and growth, especially when combined with resistance training.
