Macros 101: Setting Protein, Carbs and Fat Targets

Protein: 0.7-1.0 g per pound of bodyweight to preserve muscle in a deficit. Fat: at least 20% of calories for hormone production. Carbs: fill the rest with whatever your training and life demand. A 180 lb person eating 2,500 cal might target 160g protein, 70g fat, 280g carbs — that is 640+630+1120=2,390 cal. The exact split matters less than total calories and consistent protein. Use our Macro Calculator to set targets based on your TDEE and goal.