The Best Macro Ratios for Lean Gains - Backed by DEXA Data

Building lean muscle while keeping fat gain to a minimum, what’s often called “lean gains”, is one of the most sought-after goals in fitness. But here’s the truth: most people either eat too little to build muscle or too much and add excess fat along the way.

At Kalos, we help clients find the sweet spot by using DEXA Scan data to track fat mass, lean mass, and visceral fat. With real numbers guiding nutrition, we can fine-tune macronutrient ratios for optimal results.

Why Macros Matter for Lean Gains

Calories set the stage for weight change, but macronutrient balance determines whether that weight is fat or muscle. Getting the right mix of protein, carbs, and fats ensures:

• Muscle repair and growth are supported
• Energy is available for training intensity
• Hormones stay balanced to prevent excess fat storage

The Ideal Macro Ratios for Lean Gains

1. Protein: 25–35% of Calories

• Aim for 1.6–2.2g per kg of body weight daily
• Supports muscle protein synthesis and recovery
• Distribute evenly across meals for best results

2. Carbohydrates: 40–50% of Calories

• Primary energy source for training performance
• Fuels glycogen stores to prevent muscle breakdown
• Best taken around workouts for energy and recovery

3. Fats: 20–30% of Calories

• Supports hormone production (testosterone, estrogen)
• Aids in nutrient absorption
• Emphasize healthy fats (avocado, nuts, olive oil, omega-3s)

Why DEXA Data Makes These Ratios Work

Every individual responds differently to macros. A DEXA Scan helps you know:

• If your lean mass is increasing (proof your protein intake is sufficient)
• If your fat mass is creeping up (a sign carbs or fats need adjusting)
• If visceral fat is rising, even when total body fat looks stable
• How your fat-to-muscle ratio shifts month by month

This makes it possible to adjust macros with precision instead of guesswork.

Practical Example of Macro Adjustments

• A client eating 40/30/30 (carbs/protein/fat) gained muscle but also fat.
• Their DEXA scan showed visceral fat was increasing.
• We adjusted to 45/30/25, shifting carb timing to pre- and post-workout.
• The result: 4 lbs of lean mass gained, 2 lbs of fat lost in 8 weeks.

How to Apply This to Your Routine

Step 1: Get a baseline DEXA scan to measure fat, lean mass, and visceral fat.

Step 2: Start with a balanced macro split: 40% carbs, 30% protein, 30% fats.

Step 3: Train with progressive overload, prioritizing compound lifts.

Step 4: Re-scan monthly to see if you’re adding lean mass without excess fat.

Step 5: Adjust ratios based on your data, not guesswork.

Lean Gains Require Precision, Not Just Effort

The difference between gaining muscle and gaining fat comes down to strategy. By combining evidence-based macro ratios with DEXA Scan feedback, you can ensure every calorie you eat builds the strong, lean body you’re after.

Book Your DEXA Scan with Kalos Today in Downtown San Francisco or Palo Alto!

If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.

Schedule your scan today at Kalos, your journey to data-driven fitness starts now.

‍