Step 3

Step 3: Set Your Protein, Carb & Fat Intake

Your calories need to be split correctly between protein, carbs, and fats (macronutrients).

Protein Needs (per kg body weight):

• Fat Loss: 1.6 - 2.2g per kg

• Muscle Gain: 2.2 - 2.6g per kg

Example – 70kg person:

• Fat Loss: 112 - 154g protein/day

• Muscle Gain: 154 - 182g protein/day

Macronutrient Breakdown (Fat Loss vs. Muscle Gain):

• Fat Loss: 35-40% protein, 30-35% carbs, 25-30% fats

• Muscle Gain: 30-35% protein, 40-50% carbs, 20-25% fats

How to Calculate Macronutrients:

• 1g Protein = 4 kcal

• 1g Carbs = 4 kcal

• 1g Fat = 9 kcal

Example – 2,500 kcal/day (Muscle Gain Plan):

• Protein (35% of total calories): 875 kcal / 4 = 219g protein

• Carbs (45% of total calories): 1,125 kcal / 4 = 281g carbs

• Fats (20% of total calories): 500 kcal / 9 = 56g fats

🔥 Protein helps muscle recovery & keeps you full.
🔥 Carbs provide energy for workouts.
🔥 Healthy fats support hormones & brain function.