The calorie count is then adjusted based on your goal:

• Weight loss: Reduce by 10-20%
• Weight gain: Add 500 calories
• Weight maintenance: Unchanged

This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

• Weight loss: 40/40/20 (carbohydrates/protein/fats)
• Weight gain: 40/30/30
• Weight maintenance: 40/30/30

Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is “worth” 4 calories.