Ab Lab test 2 (2)

step 3

the amount of protein your body requires is based on the amount of muscle mass that you have, and how you use it

0.8g of protein x body weight=

If you intend to start out in a calorie deficit then I would start with a higher RDA for protein

step 4

step 5

how to easily track your macros and daily caloric intake

If the foods you like to eat tend to be more calorie dense, an easy way to work them into macros is to reduce your meal frequency (allowing for an increase in meal size).
You do not have to eat every 2-3 hour

With proper training progression, these macros should support steady fat loss for at least 4-6 weeks before needing to be lowered again or adjusted for the next phase. This is a simple approach for fat loss and is based on very general rules