Based on [[Jeff Nippard]]'s tips on [[A Scientific Approach to Body Recomposition|how to body recomp]], I designed the following plan for 2026: 1) My priority (out of both targets that we are pursuing) is to **lose fat**. 2) My maintenance calories right now are roughly **2480 kcal** per day. 3) I think 1.2g of [[Protein|protein]] a day per pound of [[Lean Body Mass|LBM]] is fine for me, so at 80kg and 20% body fat that is 169.2g or **~175g of [[Protein|protein]] a day**. 4) The rest of the macros are whatever [[MacroFactor]] decides is a good program.