There is no single macronutrient ratio that will be optimal for everyone.
Each person will have a different total calorie and protein requirement, and this will significantly affect macro ratios as shown in the following examples:
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Let’s say a woman wants to lose weight. Her targets might be: 1500 calories, 150 g protein, 113 g carbs, 50 g fat.
The ratio here would be 40% protein / 30% carbs / 30% fat
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Let’s say this same woman wants to build muscle. She’ll now need more calories, but she might have a slightly lower protein requirement since she’ll no longer be in a calorie deficit and at risk of losing muscle. Her targets now might be: 2500 calories, 130 g protein, 308 g carbs, 84 g fat.
The ratio here is now closer to 20% protein / 50% carbs / 30% fat
These are two very different ratios, but both are optimal based on this woman’s goals, energy needs, and protein requirements.
To find the best ratio for your individual needs, focus first on having your calorie and protein in order, and then fulfill the rest of your calorie intake with carbs and fats based on personal preference and not a “magical” ratio.