GH
Macro Ratio
Architect
Define your metabolic goal. Get your precise numbers.
Don't know? Use TDEE Calculator first.
BUILDING NUTRITION PLAN...
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⚠️ Medical Disclaimer:
Nutritional needs are highly individual. Extreme protocols like the Ketogenic diet may not be suitable for everyone, especially those with kidney issues or metabolic disorders. Consult a registered dietitian before making drastic dietary changes.
Nutritional needs are highly individual. Extreme protocols like the Ketogenic diet may not be suitable for everyone, especially those with kidney issues or metabolic disorders. Consult a registered dietitian before making drastic dietary changes.
🧬 The Language of Metabolism
Macros (Macronutrients) are the biological signals you send to your body. Whether you want to trigger ketosis, maximize muscle protein synthesis, or fuel endurance, the specific ratio of Protein, Carbohydrates, and Fats matters more than calories alone.
Standard advice often gives a generic 50/30/20 split. In biohacking, we customize this ratio to force specific metabolic adaptations and optimize hormonal output (Insulin, Testosterone, Glucagon).
Decoding the Protocols
- Ketogenic (75% Fat): By restricting carbs to 5%, you deplete liver glycogen and force the body to produce ketones for fuel. Ideal for cognitive clarity and fat burning.
- Hypertrophy (35% Protein): To build lean tissue, you need amino acids. A high protein intake combined with moderate carbs ensures positive nitrogen balance and glycogen replenishment.
- Endurance (55% Carb): Glycolytic athletes need fuel. High carbohydrate intake ensures muscle glycogen stores remain full for high-intensity output.
Frequently Asked Questions (FAQ)
Is protein or calories more important? +
Calories determine weight direction (up or down). Protein determines body composition (muscle vs fat). Both are crucial, but hit your protein goal first.
Should I count veggie carbs? +
Most biohackers track "Net Carbs" (Total Carbs minus Fiber). Fibrous vegetables like broccoli have minimal impact on insulin, so don't stress about them.
How do I track this? +
Use our Meal Analyzer Tool to input your food and see if you are hitting these daily targets.