Macros 101: How Coaches Set Your Protein, Carbs, and Fat

Most coaches start with calories: a deficit for fat loss (typically 300–500 below maintenance) or a small surplus for muscle gain. Protein comes next — usually 1.6–2.2g per kg of bodyweight — because it protects muscle in a deficit and builds it in a surplus.

Carbs and fat fill the remainder based on preference and performance. The key insight: adherence beats precision. A plan you follow at 90% beats a perfect plan you follow at 50%. Good coaches adjust your macros every few weeks based on your logged data, not a one-time calculator.