Protein, Carbs, Fat: A Macro Split You Can Actually Follow
Set protein first
Aim for 1.6–2.2 g/kg of body weight if you exercise. This is the range where studies consistently show muscle preservation on a cut and growth on a bulk.
Set fat second
At least 0.6 g/kg for hormone health. More is fine — it's just a calorie choice.
Carbs fill the rest
Take TDEE, subtract calories from protein (4/g) and fat (9/g), divide the remainder by 4. That's your carbs.
Timing is overrated
Total daily intake dominates. Meal timing changes results by a few percent at most.
Track two weeks, then relax
The point of macros is to learn what a normal day of eating looks like. After a month, most people can eyeball it.
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