To determine your macros, you can use a macro calculator to find the appropriate daily calorie amount and break it down into the best macronutrient ratios to achieve your specific goals. The macro ratio for fat loss, muscle gain, body recomposition, and maintenance can be calculated based on your Total Daily Energy Expenditure (TDEE) and your goals. The general recommendations for macro intake usually provide a range for each macronutrient, allowing for customization. A good starting point is a "40-30-30" macro ratio, which means 40% of your calories from carbohydrates, 30% from protein, and 30% from fats. However, specific situations may require adjustments. For example, endurance athletes may need more carbohydrates as a proportion of calories and may want to boost carbs closer to 50% of total calories and reduce fat and protein to 25% each. Its important to concentrate on achieving the desired macro balance throughout the day, and its acceptable for certain meals or snacks to have more protein than others. Tracking your macros allows you to make adjustments during your next meal or snack.

In summary, to determine your macros, you can use a macro calculator to find the appropriate daily calorie amount and break it down into the best macronutrient ratios to achieve your specific goals. The general recommendations for macro intake usually provide a range for each macronutrient, allowing for customization. A good starting point is a "40-30-30" macro ratio, but specific situations may require adjustments. Its important to concentrate on achieving the desired macro balance throughout the day, and tracking your macros allows you to make adjustments during your next meal or snack.