Macros by weight & goal

Protein: cutting 1.8–2.2 g/kg, maintenance 1.2–1.6, bulking 1.6–2. Fats: 0.8–1 g/kg (not below 0.6 — hormones). Remaining calories — carbs (4 kcal/g for protein and carbs, 9 for fat). During a deficit protein stays high specifically to preserve muscle.