How to properly Calculate macros

Just go into chatGPT and ask how many calories you burn for your age, sex, weight, and height. To lose 1 pound per week, eat 500 calories less than you burn each day. If you want to lose more each week, eat less, but don't go crazy. You can't really gain muscle on a diet because building muscle requires eating extra calories, but to keep from losing muscle when you diet, you should eat 1gm of protein for each pound of lean body mass and do strength training.