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Typical macro splits: weight loss: 40% carb / 30% protein / 30% fat; muscle gain: 40–50% carb / 25–35% protein / 20–30% fat; keto: 5% carb / 25% protein / 70% fat. Protein: 4 kcal/g; carbs: 4 kcal/g; fat: 9 kcal/g. For muscle building, target 0.7–1g protein per lb of bodyweight. Track with a food diary app for accuracy—labels have up to 20% legal error.
Protein ~165 g · Carbs ~220 g · Fat ~73 g