Once you know your daily calorie target, the next decision is how to split it across protein, carbs and fat. The split changes how hungry you feel, how well you train, and how much muscle you keep during a deficit. The numbers above use research-backed ranges, not bro-science.
The ranges that matter
Protein: 1.6 to 2.2 g per kg of body weight per day. Push toward 2.2 g/kg when cutting on a deficit to protect muscle. Fat: 0.6 to 1.0 g per kg, with a hard floor around 0.5 g/kg for hormonal health. Carbs: whatever calories are left. For a 75 kg lifter on a 2,200 kcal cut, that lands roughly at 165 g protein (660 kcal), 60 g fat (540 kcal) and 250 g carbs (1,000 kcal). On training days, push carbs higher and fat lower. On rest days, the reverse works fine.
What to do with this number
Hit protein within 10 g every day. It is the only macro that materially changes body composition. Treat fat and carbs as a flexible pool inside your calorie ceiling, and stop worrying if you swap 30 g of one for 30 g of the other on a given day. Adherence over weeks matters more than precision on any single meal.
