What macro split is best for fat loss?
Roughly 40% carbs, 30% protein, 30% fat works for most people, but protein is the only macro worth being strict about — set it at 1.6–2.2 g/kg and split the rest to taste.
Calculate your optimal daily protein, carbohydrates, and fat intake based on your goals _ weight loss, maintenance, or muscle building.
Calories = TDEE ± deficit/surplus. Protein = 1.6–2.2 g per kg. Fat = 20–35% of calories ÷ 9. Carbs = remaining calories ÷ 4.
On 2,200 calories for fat loss at 80 kg: 160 g protein (640 cal), 70 g fat (630 cal), leaving 930 calories, or about 230 g of carbohydrate.
Roughly 40% carbs, 30% protein, 30% fat works for most people, but protein is the only macro worth being strict about — set it at 1.6–2.2 g/kg and split the rest to taste.
No. Landing within about 10 g of protein and 100 calories of your target daily is enough. Weekly consistency matters far more than any single day.
Only slightly. Many people shift 30–50 g of carbs from rest days into training days while keeping calories and protein constant across the week.