Macros made simple
Set protein and a sensible fat floor, then let carbohydrates fill the rest.
The short answer
Aim for roughly 1.6-2.0 g of protein per kilogram, keep at least about 0.6-0.8 g/kg of fat and use the remaining calories for carbohydrates according to preference.
What each target is doing
Protein supplies amino acids for tissue repair and is especially useful while dieting. Dietary fat has important health and food-preference roles, so the calculator keeps a practical floor. Carbohydrate supports training and makes up the flexible remainder.
Close is good enough
The targets are not pass-or-fail numbers. Average calorie intake and a reasonably consistent protein intake matter more than making every day mathematically perfect. Meal timing and supplements are secondary to these basics.
Remember: Use ordinary foods you enjoy and a meal pattern that fits your life.
Lesson finished?
Mark it complete to track your place in the course.