It can require a bit of trial and error although generally speaking if you target the known norms for your height and weight with some consistency you will start to see results.  You can then tweak and improve from there.

Downloading the macro calculator table below will help you get started managing the right balance of MACROs and calories.  Enter your details in the green cells to get a starting guide for your MACRO split and calorie intake for fat loss, maintenance and gaining (muscle).

Download Macro Calculator >>