Split your daily calorie target into protein, carbs, and fat grams based on your goal.
What it means
Protein has the highest thermic effect of food, the strongest satiety signal, and the most direct link to muscle retention during a cut. We anchor protein at 1g per pound of bodyweight — a defensible default backed by current research.
Fat is capped at 25% of calories — enough for hormonal health, leaving room for performance-driving carbs. The remainder fills carbs. Adjust upward on fat if you prefer keto-leaning eating, downward if you train hard and need glycogen.
FAQ
Recent meta-analyses (Morton 2018, Tagawa 2020) suggest ~0.7–0.8g/lb is sufficient for most. 1g/lb is the well-tolerated upper end and a clean round number. Drop to 0.8g/lb if you find it hard to hit.
Pick "mild cut" instead of "cut." The smaller deficit preserves more performance and is easier to sustain than a 500-cal/day deficit.
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