Slight surplus (~250-300 cal above TDEE) — Fuel hypertrophy and progressive overload across both Min-Max blocks. Prioritize training performance and recovery. Cut moves to Phase 3.
Daily Macro Breakdown
Macro
Target
Rationale
Protein
170g
1g/lb target weight
Fat
~60g min
Hormone health floor
Carbs
Fill remaining
Higher on training days
The Math
Protein: 170g × 4 cal/g = 680 cal
Fat: 60g × 9 cal/g = 540 cal
P+F floor:1,220 cal
Remaining for carbs:1,580-1,780 cal(~395-445g)
→ Higher on training days, lower on rest days
Key Rules
Hit protein every day, no exceptions
170g minimum whether it's a training day, rest day, or weekend. This is the one non-negotiable.
Log cheat days too
Rough estimates beat blank days. Keeps TDEE calculations accurate and shows true weekly averages.
Pre-workout carbs 1-2hr before training
Fuel your session. A meal with complex carbs and moderate protein sets up better performance.
Carb-cycle around training
Higher carbs on Everfit HIIT days and heavy lifting days. Lower carbs on rest and recovery days.
Track daily in MacroFactor
MacroFactor is the source of truth for daily food logging. It handles TDEE estimation, adaptive targets, and trend tracking. This page is for targets and guidelines only.