Protein: Essential for muscle growth and repair. Target is NaNg per kg bodyweight.
Carbs: Primary energy source for training. Adjust based on training volume and personal preference.
Fats: Important for hormone production and nutrient absorption. Set at 25% of total calories.
Adjustments: These are starting points. Track your progress for 2-3 weeks and adjust based on results. Weight should change 0.5-1% per week when bulking/cutting.