Your calorie target is estimated using the Mifflin-St Jeor
formula (age, height, weight, gender) multiplied by your
activity level, then adjusted for your goal:
a 20% deficit for weight loss, or a 10% surplus for muscle gain.
From there:
Protein is set per kilogram of body weight — higher during weight loss to help preserve muscle.
Fat is set at a percentage of total calories to support hormone health.
Carbs fill the remaining calories, fueling training and daily activity.
Frequently Asked Questions
How much protein do I need?
Most active adults benefit from roughly 1.6–2.2 grams of protein per kilogram of body weight per day, with higher amounts often used during fat loss to preserve muscle.
Do carbs or fat matter more?
Total calories and adequate protein matter most for body composition. Carb and fat ratios can be adjusted to personal preference as long as fat minimums are met.
Should I track macros exactly?
Exact tracking isn't required for everyone — getting close consistently over time matters more than hitting numbers perfectly every single day.