What is the macro ratio for MyFitnessPal?

December 24, 2025 •

4 min read

According to MyFitnessPal's own help center, the default macro ratio is 50% carbohydrates, 30% fat, and 20% protein, based on general dietary guidelines. Understanding what is the macro ratio for MyFitnessPal by default is the first step toward personalizing your nutrition and effectively tracking your intake for any specific health or fitness objective.

Quick Summary

The MyFitnessPal app sets a default macronutrient split of 50% carbs, 30% fat, and 20% protein. Users can adjust these percentages in their account settings to match specific fitness goals, such as weight loss or bulking, or follow a specialized diet like keto.

Key Points

Default Ratio: MyFitnessPal's standard macro setting is 50% carbs, 30% fat, and 20% protein.
Free vs. Premium: Free users adjust macros in 5% percentage increments, while Premium subscribers can set precise gram-based goals.
Customize for Goals: The default ratio is a starting point, and should be adjusted to align with specific goals like weight loss, muscle gain, or ketogenic diets.
Weight Loss Strategy: For fat loss, increasing protein intake (e.g., 25-35%) can enhance satiety and help preserve muscle mass.
Bulking Strategy: To build muscle, prioritize a higher protein intake (e.g., 30-35%) in a caloric surplus.
Keto Strategy: A ketogenic diet requires a very-low-carb, high-fat ratio, typically around 5-10% carbs and 70-75% fat.
Adjust for Activity: Your activity level and dietary preferences should influence your chosen macro ratio for best results.

MyFitnessPal's Default Macro Ratio

Upon signing up for MyFitnessPal, the app provides a baseline macronutrient distribution. This standard ratio is 50% of calories from carbohydrates, 30% from fat, and 20% from protein. This is designed as a starting point, broadly aligned with the U.S. Dietary Guidelines for Americans. For many people starting their fitness journey, this balanced approach can be a helpful guide. However, this one-size-fits-all approach is not optimized for every individual or goal. Athletes, bodybuilders, or those following a specific diet like ketogenic or low-carb will need to modify these settings to see results.

Why the Default Ratio Might Need Changing

While a 50/30/20 split is balanced, personal goals and metabolic needs vary widely. A person aiming for significant muscle gain, for example, requires a higher protein intake than the default provides. Conversely, someone on a ketogenic diet needs a drastically lower carbohydrate percentage. The beauty of MyFitnessPal is its flexibility, allowing users to move beyond the default and create a personalized plan. For those seeking optimal results, simply sticking to the generic ratio is not the most effective strategy.

How to Customize Your MyFitnessPal Macros

Customizing your macro goals is a straightforward process, though there is a difference between the free and premium versions of the app.

Free Version (Percentage-Based Adjustment)

Navigate to Goals: From the main menu, tap 'More,' then 'Goals'.
Find Nutrition Goals: Select 'Calorie, Carbs, Protein & Fat Goals'.
Adjust Macros: Tap on the macronutrient percentages. A wheel will appear, allowing you to adjust the percentages in 5% increments.
Ensure 100%: You must ensure the three percentages (Carbs, Protein, and Fat) add up to 100% before you can save.
Save Changes: Tap the checkmark to save your new goals.

Premium Version (Gram-Based Adjustment)

MyFitnessPal Premium offers more precise control by allowing users to set goals in gram increments, rather than percentages. This is particularly useful for those on strict dietary plans or for athletes tracking very specific intake numbers.

Navigate to Goals: Same as the free version, go to 'More' and then 'Goals'.
Find Nutrition Goals: Select 'Calorie & Macronutrient Goals'.
Adjust in Grams: Tap on a macronutrient heading and change the measurement from 'Percentage' to 'Grams'. You can then input the exact gram amount you desire.
Save Changes: The app automatically recalculates the percentages based on your gram input. Tap the checkmark to save.

Macro Ratios for Specific Fitness Goals

Setting the right macro ratio depends heavily on your objective. The ideal ratio for weight loss is different from one for muscle gain, and a ketogenic diet requires a unique macronutrient profile.

Weight Loss

For weight loss, a modest increase in protein can help with satiety, making it easier to stick to a calorie deficit. Protein also helps preserve lean muscle mass while you lose fat.

Recommended Ratio: Approximately 40–50% Carbs, 25–35% Protein, 20–30% Fat.
Key Action: Prioritize a slight calorie deficit, with increased protein to feel full and protect muscle.

Muscle Gain (Bulking)

To build muscle, you need to consume a caloric surplus and prioritize protein intake to facilitate muscle repair and growth. This often means a high protein and carbohydrate intake to fuel intense workouts.

Recommended Ratio: Approximately 40–45% Carbs, 30–35% Protein, 20–25% Fat.
Key Action: Maintain a caloric surplus and ensure high protein to support muscle protein synthesis.

Ketogenic Diet

This high-fat, very-low-carb diet shifts the body into a state of ketosis, where it burns fat for fuel. It requires careful tracking to keep carbohydrates low enough.

Recommended Ratio: Approximately 5–10% Carbs, 15–20% Protein, 70–75% Fat.
Key Action: Drastically reduce carbohydrate intake and consume a high amount of healthy fats.

A Comparison of Macro Ratios for Different Goals


Goal	Carbohydrates	Protein	Fat	Primary Focus	App Version	Customization
Default	50%	20%	30%	General health	Free	% increments
Weight Loss	40-50%	25-35%	20-30%	Calorie deficit, satiety	Free or Premium	% or Grams
Muscle Gain	40-45%	30-35%	20-25%	Protein intake, surplus	Free or Premium	% or Grams
Keto	5-10%	15-20%	70-75%	Carb restriction, healthy fat	Free or Premium	% or Grams

Factors to Consider When Setting Your Macros

Beyond your primary goal, several other factors should influence your macro ratio. It is not always as simple as picking a ratio off a list.

Activity Level

Your exercise routine plays a major role. Highly active individuals, especially those doing strenuous workouts, will likely need a higher percentage of carbohydrates for energy. Less active individuals may need fewer carbs. Some advanced users of the premium version of MyFitnessPal even set different macro goals for workout days versus rest days.

Dietary Preferences

Some people simply feel better on higher or lower levels of certain macronutrients. If you feel sluggish with high carbs or have trouble digesting a lot of fat, you should adjust your macros to fit your body's response. Tracking how you feel alongside your food intake is a key part of the process.

Total Caloric Intake

Your overall calorie target is the foundation of your macro plan. Whether you are aiming for a deficit to lose weight or a surplus to gain muscle, the macro percentages are applied to that total calorie number. If you change your calories, the absolute grams of each macronutrient will also change, even if the percentages remain the same.

Conclusion

While MyFitnessPal provides a solid starting point with its default macro ratio of 50/30/20, it is crucial for users with specific fitness objectives to customize these settings. By navigating to the 'Goals' section, users can easily adjust the percentages (in the free version) or precise grams (in the premium version) to match their personal needs. Whether you're aiming for weight loss, muscle gain, or a specific dietary approach like keto, understanding and modifying your macro ratio is a powerful tool for achieving success. For the most up-to-date instructions on customizing goals, refer to the MyFitnessPal Help Center.

Frequently Asked Questions

The default macro ratio in MyFitnessPal is 50% carbohydrates, 30% fat, and 20% protein, which is based on general dietary recommendations.

Yes, you can change the macro ratio in the free version of MyFitnessPal by adjusting the percentages in 5% increments. This can be done in the 'Goals' section of the app.

To set your macros in precise gram amounts, you need to have a MyFitnessPal Premium subscription. This feature allows for more granular control over your daily nutrition goals.

A common macro ratio for weight loss involves a moderate calorie deficit and a higher protein intake to maintain satiety and muscle mass. A ratio of 40–50% carbs, 25–35% protein, and 20–30% fat is often recommended.

For muscle gain, a caloric surplus combined with a higher protein percentage is key. A typical ratio might be 40–45% carbs, 30–35% protein, and 20–25% fat to support muscle synthesis and fuel workouts.

Yes, you can manually adjust your macro ratio to follow a ketogenic diet. This typically involves setting your macros to be very low in carbohydrates, around 5–10%, and high in fat, about 70–75%.

Higher activity levels generally require more carbohydrates for energy. More active users might adjust their macros to include a higher carb percentage, whereas less active individuals may benefit from less.

The MyFitnessPal Help Center provides detailed instructions for customizing nutritional goals for both free and premium users. You can find this information by going to 'More' and then 'Goals' in the app.