How it is calculated
- Target calories: TDEE (Mifflin-St Jeor × activity) −20% for a cut or +10% for a bulk.
- Protein in grams per kg of body weight (1.6–2.2 g for cutting and muscle gain).
- Fat as a share of calories (usually 25–30%, 70% on keto).
- Carbs take the remaining calories.
Protein and carbs give 4 kcal per gram; fat gives 9.
Worked example
80 kg on a cut at 2,200 kcal: protein 2 g/kg = 160 g (640 kcal), fat 25% = 61 g (550 kcal), carbs = 1,010 ÷ 4 ≈ 253 g.
Frequently asked questions
Is high protein safe?
Up to 2.2 g/kg is generally safe for healthy people; those with kidney disease should ask a doctor.
What is the best macro split?
Total calories and enough protein matter most; the rest depends on preference and adherence.
Do vegetables count?
Yes, track everything, though leafy greens are very low in calories.