Easy way to calculate macronutrients for optimal muscle growth.

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Hello friends, i am sure that everyone who want good physique landup with one important question.

What are values of macronutrients for optimal muscle growth?? 

My answer in is rule of 3:2:1 

Carbohydrates - 3gm/kg of body weight
Protein - 2gm/kg of body weight
Fat - 1gm/ kg of body weight

Its really a simple formula to calculate daily macros. 

For example 

If someones Body weight is 80kgs
You need

240gm carbohydrates
160gm protein
80gm fats

Important things you should know that 
Carbohydrates should be complex ( not simple sugars) 
Fats are very important for better hormone production and functioning.
Protein including dietary and supplementary proteins( eg whey protein) both.

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