Macros & calories
Macros (protein, carbs, fat) anchor how much and in what ratio. You don’t need gram-perfect tracking— but you need anchors.
Step 1: total calories (rough)
| Goal | Rule of thumb | Example (70 kg, moderate activity) |
|---|---|---|
| Maintain | BW × 30–33 kcal | 2100–2310 kcal |
| Fat loss | Maintain − 300–500 | 1600–2000 kcal |
| Muscle gain | Maintain + 200–300 | 2300–2600 kcal |
Online TDEE calculators help; 2-week weight trend beats any formula.
Step 2: protein (set first)
| Goal | g/kg body weight | 70 kg example |
|---|---|---|
| General health | 1.2–1.6 | 84–112 g |
| Cut / retain muscle | 1.6–2.2 | 112–154 g |
| Gain / high volume | 1.6–2.0 | 112–140 g |
Execution: ~palm of lean protein each meal (chicken, fish, eggs, tofu, dairy).
Step 3: fat and carbs (split remainder)
- Fat: at least 0.8 g/kg; often 25–30% of calories.
- Carbs: remaining calories; higher on training days if useful.
Example (2000 kcal, 140 g protein, 65 g fat)
| Macro | g | kcal | % |
|---|---|---|---|
| Protein | 140 | 560 | 28% |
| Fat | 65 | 585 | 29% |
| Carbs | 214 | 855 | 43% |
(4 kcal/g protein & carbs; 9 kcal/g fat)
Adjustment rules (biweekly review)
| Observation | Action |
|---|---|
| Weight flat, goal is cut | −100–200 kcal or +1 LISS session |
| Losing >0.5 kg/week, strength drops | +100–200 kcal |
| Gaining muscle but fat too fast | Trim carbs or surplus |
| Performance/sleep suffer | Check if calories too low |
Minimum tracking
- Daily calories within ±200 kcal band
- Protein target hit most days
- Morning weight 3–7×/week (weekly average)
See tracking.
Myths
| Myth | Reality |
|---|---|
| More protein always better | Excess doesn’t linearly build muscle |
| Zero carbs | Hurts training and recovery |
| Calories only | Protein matters especially in a cut |