How do I set up my macronutrients?

fitodg

I want to lose fat and build muscle at the same time. How should go over or below my calories goal, amd what percentages should my macros be at?

malibu927

If you're happy with where your weight is, then neither over nor under. You'd want a body recomposition, where you eat at maintenance and work through a good progressive lifting program. If your goal is to lose weight overall, then focus on fat loss first with a deficit and lifting to preserve muscle mass as you lose.

Macro percentages are mostly personal preference. Aim for at least .8 grams of protein per pound of lean body mass.