Calculating macros for a cut can feel overwhelming. What's your preferred starting point for protein, carbs, and fats when aiming for fat loss, and how do you adjust them as you progress?
I start with protein at 1g/lb of body weight, fats around 0.3-0.4g/lb, and fill the rest with carbs based on my calorie target. Adjustments are usually made by slightly reducing carbs first.
Yeah, protein stays high. I keep fats moderate for hormone health and satiety. Carbs are definitely the most flexible and usually the first to be tapered down if progress slows. I cycle my carbs based on training days.
I prefer a slightly higher carb approach if my training volume is high, even on a cut. It helps with energy. I'll only drop carbs if I really hit a wall. Protein is always 1g/lb for me.
I aim for a balanced approach: higher protein, moderate carbs, and lower fats. As I progress, I might just slightly reduce overall calories by trimming a bit from carbs and fats evenly.
It's interesting to see the slight variations in carb vs. fat emphasis. HerbalFuel, how do you determine your initial calorie target before setting macros?
MacroMancer, I use a TDEE calculator online as a starting point, then subtract 300-500 calories for a deficit. Then I distribute the macros based on those calories.
And remember to factor in activity level. Someone who trains intensely will need more carbs than someone doing light cardio.
It's definitely not a static target. You have to adapt as your body changes and your activity levels fluctuate.
Consistency in tracking is so important for making informed adjustments.