What is the best macro split for fat loss?

High protein (30–35%), moderate fat (30–35%), lower carbs (30–35%) works well for most people. High protein preserves muscle while in a deficit.

How many calories per gram of each macro?

Protein: 4 kcal/g. Carbohydrates: 4 kcal/g. Fat: 9 kcal/g. Alcohol: 7 kcal/g.

What is flexible dieting or IIFYM?

If It Fits Your Macros (IIFYM) is a dieting approach focused on hitting daily macro targets regardless of food source. Research shows it produces similar results to clean eating when calories and macros are matched.

What is the best macro split for fat loss?

High protein (30–35%), moderate fat (30–35%), lower carbs (30–35%) preserves muscle in a deficit. Adjust based on preference.

How many calories per gram of each macro?

Protein: 4 kcal/g. Carbohydrates: 4 kcal/g. Fat: 9 kcal/g. Alcohol: 7 kcal/g.

What is flexible dieting or IIFYM?

If It Fits Your Macros (IIFYM) focuses on hitting daily macro targets regardless of food source. Research shows similar results to 'clean eating' when calories and macros are matched.

Should I track net carbs or total carbs?

Total carbs include fiber. Net carbs = total carbs − fiber. For most goals, total carbs is sufficient. Keto followers track net carbs to assess glucose impact.

How do I adjust macros for muscle gain?

For muscle gain: high protein (0.7–1g/lb bodyweight), moderate to high carbs (40–50%), moderate fat (20–30%). Carbs fuel training and spare protein for muscle building.