​​We recommend starting at a mild calorie deficit, setting your Nutrition Goal at 1/2 lb weight loss per week. You can always decrease calories by 100 later if the scale doesn't start moving.

 

Customize your macro split based on your preferences. If you prefer more fats and less carbs, or vice versa, you can adjust the percentages up or down. A common macro split we use among clients is 40% carbs, 30% fat, and 30% protein.

 

Ideally, you want your protein goal between 0.6-1.2 grams per pound body weight for weight loss. If obese, you may want to set your protein to 0.5 grams per pound body weight to make the goal attainable.