T Nation

Scaling Up Macros


Howdy. I have a question about scaling up your macros when you are eating more than maintenance. If you want to eat 30% more than maintenance, do you increase each of protein, fat, and carb intake each by 30%? Is there some other allocation strategy when going above maintenance, for instance due to hard limits on protein or some such.



What limit?


Only limit I know of is $$$. Tri-Tip can get expensive.


Rib-eyes always leave holes in my wallet :frowning:


Worth it tho


30% …

Bit much. More calories may result in more weight gain but at a point it’s just more fat gain as a percentage of total gains. Probably better off with 10-15% more than maintenance


1g-1.5g protein/Lb of body weight. There’s no hard limit but no advantage to exceeding these levels if already in a surplus. Perhaps if you are exceeding these levels you’re not getting enough of other macros.

Fats is a bit contentious. Some people go 0.3g / Lb, 20% of calories or some people use a set number.

Fill in the rest of your macros with carbs. Yummy and provide training fuel.

So unless there’s been significant changes in bodyweight up carbs mostly.

Advice on Training and Nutrition