Protein, carb, fat ratio - optimal balance to build muscle
40% Average Carb

so you wanna put some quality gains on that skinny ass of yours? Wondering how to get there faster? Optimizing the ratio between carbs, fat and protein for your goal and your body type can speed up your road to success. Here is a short guide to help you get a clue about what to do:


Higher carbohydrate ratios help build lean mass, while lower carbohydrate ratios tend to accelerate fat loss.  So if you want to build muscle your macronutrient ratio might be balanced like in the chart above. However by defining your body type you can optimize the outcome even more. We split body types into 3 different categories:

An ectomorph  (aka “skinny bitch” someone who can eat whatever whenever without gaining weight). Characteristically, they have delicate bone structure, small shoulders and chest, and a fast metabolism. Ectomorphs are the classic “hardgainers.” They find it hard to gain weight and put on mass.

To gain lean mass: Ectomorphs should stick to the high end of the range for carbohydrates, between 40-60 percent of total calories.

A mesomorph is someone who trends toward being muscular.  They’re often strong, athletic hard-body types with well-defined muscles, broad shoulders, and dense bone structure. Mesomorphs generally have little trouble gaining muscle or losing fat, though they will put on fat more readily than ectomorphs.

To gain lean mass: Recommend also to stick to the high-end of carbohydrate intake for mass gains (40-50 percent).


The endomorph is best described as soft. They typically have a round or pear-shaped body, shorter limbs, a stocky build, and a slower metabolism.

To gain lean mass: No more than 30-40 percent carbohydrates for mass gains, as this body type really knows how to store their carbs. a stronger focus on protein is advised.


Dont know your body type? Take the test here!




About The Author

Ariell Rosenblad. Art director and Editor in chief Long and varied background in the field of exercise. IFBB Athlete.