6ycle Studio

Why this much:

Why it's critical: Protein is the single most important macro for body recomposition. It provides the amino acids your body uses to repair and build muscle tissue after training. When you're in a calorie deficit, high protein intake protects your hard-earned muscle from being broken down for energy — meaning the weight you lose comes from fat, not muscle.

How it helps you: Protein has the highest thermic effect of any macro — your body burns roughly 20-30% of protein calories just digesting it (compared to 5-10% for carbs and 0-3% for fat). It's also the most satiating macro, so you'll feel fuller and less hungry throughout the day.

Best sources: Lean meats (chicken, turkey, lean beef), fish, eggs, Greek yogurt, cottage cheese, whey or casein protein, tofu, tempeh, and legumes.

Why this much:

Why it's critical: Carbs are your body's preferred fuel source for high-intensity exercise. They get stored in your muscles as glycogen, which powers your lifts, sprints, and conditioning work. Without enough carbs, your training intensity drops — meaning weaker workouts and slower progress.

How it helps you: Carbs spare protein for muscle building (instead of being burned for energy), support recovery between sessions, regulate hormones like leptin and thyroid, and fuel brain function. After we calculate protein and fat, the remaining calories go to carbs because this gives you maximum energy without sacrificing muscle preservation or hormonal health.

Best sources: Rice, oats, potatoes, sweet potatoes, quinoa, fruit, vegetables, whole-grain bread and pasta, legumes. Time the bulk of your carbs around your training for best performance and recovery.

Why this much:

Why it's critical: Fat is essential — your body literally cannot function without it. It produces and regulates key hormones including testosterone, estrogen, and cortisol, all of which directly impact muscle growth, fat loss, mood, and recovery. Going too low on fat (under 20% of calories) tanks hormone production and stalls progress.

How it helps you: Dietary fat helps your body absorb fat-soluble vitamins (A, D, E, K), supports brain and joint health, keeps your skin and hair healthy, and provides slow-burning energy. We set fat at 25% of total calories — the sweet spot that protects your hormones without stealing too many calories from carbs (which fuel your training harder).

Best sources: Avocados, nuts and seeds, olive oil, fatty fish (salmon, sardines), eggs, nut butters, full-fat dairy. Aim for mostly unsaturated fats and limit highly processed sources.

Most online calculators use generic formulas (Mifflin-St Jeor, Harris-Benedict) that estimate your BMR based on age, gender, height, and weight alone. The problem: two people with identical stats can have wildly different metabolisms depending on their muscle mass.

Your InBody scan measures your actual BMR based on your specific body composition — how much muscle and fat you carry. Muscle is metabolically active tissue, so a more muscular person burns significantly more calories at rest. We also use your actual lean body mass (current weight minus body fat mass) to calculate protein needs, instead of guessing based on total bodyweight.

The result: numbers calibrated to your body, not an average. That's why this plan will work when generic ones haven't.