Macros determine how your body looks, not just how much you weigh.
Your calorie intake controls weight change.
Your macro balance controls muscle retention, energy, and hunger.

Step 1 — Set Calories

• Fat Loss: Body Weight × 10–12

• Recomposition: Body Weight × 12–14

• Muscle Gain: Body Weight × 14–16

Step 2 — Set Protein

✔ 0.8–1.1g/lbs. to maintain lean mass in a deficit
(ISSN, 2017)

Step 3 — Set Fats

✔ 20–30% of calories for hormonal health

Step 4 — Carbs

✔ Fill remaining calories
✔ Fuel your training and recovery

Example for 170 lbs. client (Fat Loss)

• Calories: 1,900

• Protein: 170g

• Fat: 60g

• Carbs: 165g