Set Protein, Fat & Carbs

Macros, demystified

Three macronutrients give you calories:

Protein = 4 cal/gram — builds and keeps muscle, keeps you full
Carbs = 4 cal/gram — fuels training and brain, fills out muscle
Fat = 9 cal/gram — hormones, joints, vitamin absorption

We set them in a fixed order: protein first, fat to a minimum, carbs fill the rest.

Step 1: Protein — the non-negotiable

Target: 0.8–1.0 g of protein per pound of bodyweight.

A 170 lb guy aims for 136–170 g/day. When cutting, lean toward the high end (1.0 g/lb) — protein protects muscle in a deficit and keeps you fuller. When you're very overweight, you can base it on goal weight instead.

This one number does more for your physique than any supplement, any "clean" food, any fasting window. Hit it daily.

Step 2: Fat — set a floor, don't fear it

Target: 0.3–0.4 g of fat per pound of bodyweight, as a minimum.

A 170 lb guy -> ~50-68 g/day. Don't go below ~0.3 g/lb for long stretches — fat supports hormone production and overall health. You don't need to go high; you just don't want to starve it.

Step 3: Carbs — fill the remaining calories

Carbs get whatever calories are left after protein and fat. They fuel your lifts and make muscles look full. Don't fear them — for a natural lifter, carbs are your friend.

Worked example: 170 lb guy, maintenance 2,550

Macro	Target	Grams	Calories
Protein	1.0 g/lb	170 g	680
Fat	0.35 g/lb	60 g	540
Carbs	remainder	333 g	1,330
Total			~2,550

The math, step by step:

Protein: 170 g x 4 = 680 cal
Fat: 60 g x 9 = 540 cal
Protein + fat = 1,220 cal
Remaining for carbs: 2,550 - 1,220 = 1,330 cal
Carbs: 1,330 / 4 = 333 g

That's the whole system. Plug in your own numbers and you have a personal macro target in under five minutes.

What if I miss?

Hit protein, miss carbs/fat by a bit: totally fine, don't stress.
Miss protein: that's the one to fix. Build the day around protein anchors (Module 6).
Over on calories one day: average it across the week. One day doesn't matter; the weekly trend does.