Macro Planning
Macros (protein, carbs, fat) determine how your calories are distributed. A solid macro plan supports satiety, performance, and body composition.
How to Set Macros
Start with a calorie target, then set protein first (1.6-2.2 g/kg bodyweight is common). Next, pick fat (20-35% of calories) and fill the rest with carbs.
Adjust as needed based on energy levels, hunger, and training performance.