Once you have selected which style of training fits best for you. It’s time to set out your macronutrient goals. There’s so much information on the internet and from word of mouth, but what’s the truth?

When you’re into hypertrophy training, getting your diet right is just as important as hitting the gym. Macros—like protein, carbs, and fats—play a big role, and figuring out what and how much to eat is key. For hypertrophy, you want to focus on protein. Shoot for about 1.6 to 2.2 grams per kilogram of body weight daily, but adjust based on things like your age, gender, and how intense your workouts are. (Stokes et al.)

Carbs are crucial too, giving you the energy you need to power through your sessions and recover afterward. There’s no one-size-fits-all rule, but carbs should be a big part of your calorie intake, especially if you’re training hard.

Then there are fats, which help regulate hormones and keep you healthy. Aim for healthy sources like nuts, avocados, and olive oil.

Guys usually need more protein and calories because they have more muscle and higher metabolism. And as you get older, you might need a bit more protein to maintain muscle mass.

In the end, finding the right mix of macros depends on your body, activity level, and goals. It’s worth chatting with a nutritionist or dietitian to get a plan that supports your muscle growth and performance in the best way possible.