How to Calculate Macros for Weight Loss & Muscle Gain

  • Weight Loss: ~35% P / 40% C / 25% F
  • Maintenance: ~30% P / 45% C / 25% F
  • Muscle Gain: ~25% P / 50% C / 25% F

Protein & carbs = 4 kcal/g; fat = 9 kcal/g. Convert your macro % into grams from your calorie goal.

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