Coach HubProtein first, then fats, carbs fill the rest
Once you have a calorie number, set macros in this order: protein, then fat, then carbs. Protein and fat both have floors the body needs. Carbs don't, so they absorb whatever's left.
Protein: first to set, last to touch
Protein goes straight to target from day one. Even if the client currently eats 60 g a day and their target is 160 g, we don't phase it in. It's never done us any harm, because protein:
- is the most filling macro, so the plan feels easier
- moves the needle the most for body composition
- costs the most energy to digest (the thermic effect)
- protects muscle while they're in a deficit
Protein is the first thing we solidify and the last thing we'll ever change.
| Phase | Men | Women |
|---|---|---|
| Fat loss | ~2.2 g/kg | ~1.8 g/kg |
| Maintenance | ~2.5 g/kg | ~2.0 g/kg |
| Building | up to ~3.0 g/kg | ~2.2 g/kg |
Use target bodyweight, not current weight. A 110 kg man heading for 90 kg doesn't need 240 g of protein. It would crowd out his carbs and make the plan harder to live on.
Fats: the one coaches forget for women
Fat supports hormones, and it's a 24/7 need. Set a floor and don't go under it:
- Men: at least ~0.8 g/kg target bodyweight
- Women: at least ~1 g/kg target bodyweight
The female floor is higher on purpose. Fat that's too low shows up as cycle disruption, poor mood, poor sleep and poor recovery, and it's one of the most common mistakes new coaches make. When a woman's plan feels tight on calories, it's tempting to trim fat to 35–40 g. Don't. Trim a snack or rebalance carbs instead.
For women, think of protein and fat as the fixed pair. Carbs are what moves.
Carbs: whatever's left
With protein and fat locked, carbs fill the rest of the calorie budget. They fuel training, so they live mostly around workouts and in main meals. Carbs aren't the enemy of fat loss. Calories are.
Worked example
A woman aiming for 58 kg, starting a cut at 1,750 kcal:
| Macro | Calculation | Grams | kcal |
|---|---|---|---|
| Protein | 58 × 1.8 | ~105 g | 420 |
| Fat | 58 × 1.0 | ~58 g | 522 |
| Carbs | the remaining ~808 kcal ÷ 4 | ~200 g | 808 |