Macronutrients: how much protein, fat and carbohydrate

The order of priority

1. Total calories determine weight loss.
2. Protein determines how much muscle is preserved.
3. Fat determines hormonal function.
4. Carbohydrate fills the rest and supports performance.

So you set your macros in that order.

Protein, the absolute priority in a deficit

Why. In a deficit, the body draws on fat and on muscle. A high protein intake, paired with strength training, steers the loss towards fat.

Protein is also the most satiating macronutrient and the one with the highest digestive cost.