Macro Cheat Sheet — Protein, Carb & Fat by Goal

Muscle gain: Protein 2.0–2.4 g/kg/day. Carbs 3–5 g/kg/day. Fat 0.8–1.2 g/kg/day. Calories: TDEE + 200–400 kcal surplus. Approximate % split: 30% protein, 45% carbs, 25% fat. High carbohydrate intake is important for muscle gain — carbs fuel high-intensity training that drives hypertrophy and spare protein for MPS rather than energy. Don't neglect carbs in pursuit of protein obsession.

Fat loss: Protein 2.2–2.6 g/kg/day (higher than maintenance to preserve muscle). Carbs 1.5–3 g/kg. Fat 0.8–1.2 g/kg. Approximately 40% protein, 30% carbs, 30% fat. The high protein preserves muscle in a deficit that would otherwise cause significant lean mass loss. Keep caloric surplus at −300 to −500 kcal. Preserve carbohydrates over fats for better training performance.

General: 0.8–1.5 g fat/kg/day. For 75 kg: 60–113 g/day = 540–1020 kcal from fat. Minimum: 0.5 g/kg to maintain fat-soluble vitamin absorption and sex hormone production. Very low fat diets (<0.5 g/kg) reduce testosterone significantly. Fat sources: olive oil, avocado, nuts/seeds, fatty fish (salmon, sardines), eggs, full-fat dairy. Minimise trans fats (processed foods) and excess saturated fat (above 10% of total calories).

Pre-workout: oats, white rice, banana, sweet potato. Intra-workout (60+ min): sports drink, gels, dates, banana. Post-workout: white rice, regular potatoes, fruit. Daily diet: whole grains (oats, brown rice, quinoa), legumes, root vegetables. Refined sugars OK around training for fast glucose delivery. Aim for 70–80% carbs from whole food sources, with fast carbs reserved for peri-workout nutrition. Fibre: 25–35g/day from vegetables, legumes, and whole grains.