Turn a calorie target and body weight into grams of protein, fat and carbs
Protein scales with body weight (2.0 g/kg cutting, 1.6 maintaining, 1.8 bulking are common starting points), fat takes 25%, and carbohydrates get what is left. Enough protein protects muscle while cutting; keep fat above 0.6 g/kg.
Calories and protein are a starting point — adjust against what the scale does over two to four weeks. With kidney disease, pregnancy or a history of disordered eating, talk to a doctor or registered dietitian first. This is not dietary advice.