How your macros are worked out
Four steps, the same method explained in full in our shred vs bulk guide:
- Calories: your TDEE minus 500 (shred) or plus 300 (bulk).
- Protein: 1.8 g per kg of body weight, same on a cut or a bulk.
- Fat: 25% of calories on a shred, 28% on a bulk.
- Carbs: whatever calories remain, divided by four.
Frequently asked questions
Should I hit my macros exactly every day?
Aim to land close, especially on protein and total calories. Day-to-day variation evens out; weekly consistency is what drives results.
What if I'm vegetarian or have allergies?
The targets stay the same, only your food choices change. This is exactly where a real coach helps you hit the numbers with foods you actually eat.