Protein: Protein: Set based on body weight (1.8-2.4 g/kg depending on goal). Higher when cutting to preserve muscle, moderate when bulking.

Fat: Fat: Set at 25-30% of total calories to support hormone production and nutrient absorption. Minimum ~0.5g per lb of body weight.

Carbs: Carbs: Fills remaining calories after protein and fat. Primary fuel source for intense training.

Note: Note: These are starting points. Adjust based on your energy levels, workout performance, and progress photos. Track for 2-3 weeks before making significant changes.