Determine your maintenance calories using a TDEE calculator or by tracking current intake and body weight
Create a calorie deficit of 10% to 25% below maintenance
Set protein intake to 0.7 to 1.0 grams per pound of body weight
Set fat intake to 0.3 to 0.4 grams per pound of body weight
Calculate remaining calories after protein and fat
Convert remaining calories to carbohydrates by dividing by 4
Adjust macros based on weekly weight loss progress
Recalculate every 2 to 4 weeks as body weight changes