Calculate daily macronutrient targets based on your goals.
For muscle gain: 40/30/30 (P/C/F). For fat loss: 40/25/35. Balanced: 30/40/30.
Macros determine body composition. Protein builds muscle, carbs fuel activity, fat supports hormones.
0.7-1g per pound of body weight for active people. Higher for muscle building, lower for maintenance.