Macros — How to Adjust Calories for Goals

Once you understand basic macro tracking, the next skill is adjusting calories based on your goals.

✅ If you want to lose fat:

• Moderate deficit (~10–20% fewer calories than maintenance)

• Keep protein high to preserve muscle (1g/lb of bodyweight or goal bodyweight)

• Prioritize lifting heavy even in a deficit to retain strength

✅ If you want to build muscle:

• Small surplus (~5–10% over maintenance)

• Focus on slow, steady weight gain (0.5–1lb/week)

• Quality food matters: don't use bulking as an excuse for junk

✅ If you want performance:

• Maintenance calories or very slight surplus

• Emphasize carbs around training windows

• Keep protein steady, but carbs become the performance driver

🚫 Common Mistakes:

• 🚫 Cutting calories too low too fast (wrecks recovery)

• 🚫 Bulking without tracking (leading to excess fat gain)

🔗 Get your 7-day free trial of HTC 365 here and keep your training simple, powerful and effective.