Estimate your maintenance calories
Create a calorie deficit of 10–25%
Set protein to 0.7–1.0 grams per pound of body weight
Set fat to 0.3–0.5 grams per pound of body weight
Use carbohydrates for the remaining calories
Convert protein grams to calories by multiplying by 4
Convert carbohydrate grams to calories by multiplying by 4
Convert fat grams to calories by multiplying by 9
Add protein, fat, and carbohydrate calories to confirm total daily calories
Track body weight and adjust calories or macros every 1–2 weeks
Reduce calories slightly if fat loss stalls
Keep protein high while adjusting carbs or fats first