26/11/2025
Macro percentages look scientific on paper, but the truth is they only work when they are fully personalised to the individual.
Most people want one simple answer.
“Is it 40 40 20?”
“Is there a perfect split for fat loss, or for muscle gain?”
The reality is that there is no one-size-fits-all macro split.
Your macros need to reflect your goal, bodyweight, training, digestion, health history, and lifestyle, not someone else’s template.
I have coached people who can barely gain weight and do best on very high carbohydrates.
I have also coached people who gain fat extremely quickly and feel and perform better on higher fats and lower carbohydrates.
Two people can eat the exact same macro percentage and get completely different outcomes.
It is not just the numbers, it is what those macros are made from and when you eat them.
Carbs around training look very different from carbs at night on the sofa.
Training days and non training days often need different macro setups.
Protein for most of my clients stays relatively consistent across the year, while fats and carbs move up and down based on their current goal and how their body reacts.
We also work with people who have had gallbladders removed, people with Crohn’s, diabetes, hormone issues, and other conditions.
All of these directly or indirectly affect how we design their macro structure.
The science gives us a starting range.
From there we adjust, assess, and personalise until performance, recovery, health markers, and adherence line up.
So when people ask “What is the best macro split” my honest answer is always the same.
The best macro percentages are the ones that your body can use, your lifestyle can sustain, and your goals can be built on.
Everything we do is 100 percent personalised.
That is how you get results that last, not just numbers that look neat in a tracking app.
