How we set your macros
- Calories: your TDEE (Mifflin-St Jeor × activity), minus 20% to lose fat or plus 10% to build muscle.
- Protein first: 1.6–2.4 g per kg of body weight depending on goal, in line with the International Society of Sports Nutrition's guidance for active people. Higher when dieting, to protect muscle.
- Fat: 25–40% of calories depending on diet style, which keeps hormone-supporting fat intake healthy.
- Carbs: whatever calories are left. Carbs fuel training, so active people usually do best with plenty.
Which diet style is best?
When calories and protein are matched, studies find little difference in fat loss between higher- and lower-carb diets. Choose the split you can stick to. If you train hard, balanced or high-protein usually feels best; if you prefer richer foods and fewer grains, lower carb works fine.
Hitting your numbers
Aim to land within about 5–10 g of each target on most days. Build meals around a protein source, add vegetables, then fill the rest with carbs and fats to taste.