1. What is 40P/30C/30F Cycling?

The 40P/30C/30F macronutrient ratio (40% Protein, 30% Carbohydrates, 30% Fat) is an effective approach for body recomposition - simultaneously losing fat while gaining muscle. This balanced approach provides adequate protein for muscle preservation/growth while controlling carbs and fats for optimal energy and hormone balance.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• Protein = 4 calories per gram
• Carbohydrates = 4 calories per gram
• Fat = 9 calories per gram

Explanation: The calculator takes your daily calorie target and splits it according to the 40/30/30 ratio, then converts these calorie values into grams for each macronutrient.

3. Importance of Macro Cycling

Details: Macro cycling helps optimize body composition by providing adequate protein for muscle protein synthesis while strategically varying carb and fat intake to support training performance and recovery.

4. Using the Calculator

Tips: Enter your daily calorie target based on your TDEE (Total Daily Energy Expenditure). Select your activity level and primary goal for slight adjustments to the standard 40/30/30 ratio.

5. Frequently Asked Questions (FAQ)

Q1: Why 40% protein?
A: Higher protein supports muscle retention/growth during calorie deficits and helps with satiety. 40% provides optimal levels for most people.

Q2: Can I adjust these ratios?
A: Yes, some people do better with slightly more carbs or fats. These ratios are a starting point that works well for most.

Q3: How often should I cycle macros?
A: Many people cycle daily (higher carbs on training days, higher fats on rest days) while maintaining the same calorie target.

Q4: What if I'm very active?
A: Very active individuals may need to increase carbs slightly on high-activity days while keeping protein and total calories constant.

Q5: Is this suitable for keto?
A: No, this is not a ketogenic approach. For keto, you would want much lower carbs (typically 5-10%) and higher fats.