Great question!

Writing as a 56 year old, long-term vegan body builder I have found the following ratio effective at gaining lean muscle:

• 50% Carbohydrates
• 20% Fat
• 10% Protein

I generally consume about 2400 calories a day and in addition to the macros outlined above I enjoy between 60 and 80 grams of fiber a day.

I use a My Fitness Pal to record, track and analyze my daily nutrition.

Toward complete transparency, my current body weight is 185 (down from 242 at my heaviest as a non-vegan) and my body composition (according to a digital scale) is:

• Fat %: 17.9
• Lean mass %: 34.9

Testing different macro combinations is the key to determining what is the perfect balance for you. Experiment with different percentages, different sources of each nutrient and multiple food combinations. Bodybuilding often includes cycles of gaining body mass (consuming a calories surplus) and leaning out or cutting (consuming a calorie deficit). The optimal macros for each respective cycle may vary significantly.