Macro guide
How to calculate macros
The simplest useful method is to set calories first, choose a protein target linked to body weight, keep fats reasonable, and let carbs fill the rest.
Protein usually drives the setup
Protein is often the most important macro to place deliberately because it supports satiety, recovery, and muscle retention during dieting.
Carbs and fats can flex
Once protein is set and fat is not too low, carbs and fats can move around more based on training, preference, and food choices.
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