For a balanced 2,000-calorie diet, recommended daily macros are approximately 150g protein (30%), 200g carbohydrates (40%), and 67g fat (30%). For weight loss, shift to 40% protein (200g), 30% carbs (150g), and 30% fat (67g).

Key Numbers

• •Balanced diet (30/40/30): 150g protein, 200g carbs, 67g fat
• •Weight loss (40/30/30): 200g protein, 150g carbs, 67g fat
• •Muscle building (30/45/25): 150g protein, 225g carbs, 56g fat
• •1g protein = 4 calories, 1g carbs = 4 calories, 1g fat = 9 calories