Should I hit my protein goal or my calorie goal if I can't do both?

On Ep. 389, Andrea explains that in a cut you have to be pretty on point with calories. If you keep going over, you won't lose the fat you're after. In maintenance or a build phase, calories don't need to be as precise, so you can go for the protein and eat according to your hunger. Another voice on the episode adds that whatever your goal, you need to keep your muscle. Nikkiey lands in the middle. As you lose weight, you also tap into muscle, so during a cut she pushes her protein a bit higher than the usual gram per pound of body weight. If there's one macro she lets herself go over on, it's protein.

That said, Nikkiey's broader message is that you shouldn't be choosing one macro over the others most days. In her video on planning macros, she says to hit all three, protein, fats and carbs, because they work together and do different jobs in your body. Aim for each within plus or minus five grams, which gives you real wiggle room. She also warns that skipping fat isn't harmless: being 20 grams under is about 180 calories, which can drop you into a deeper deficit than you should be in.

If you're stuck between the two often, the fix is usually planning, not willpower. Nikkiey suggests building your day the night before in your tracking app, treating it like Tetris so every block fits. And if you're brand new, Ep. 146 makes protein the starting point. Nikkiey calls it the king of the macronutrients because it curbs cravings, keeps you fuller longer, builds and repairs muscle and has a thermic effect. Start there, get consistent, then work toward hitting all three.