Should my macros be different for losing fat than for building muscle?

For fat loss after a build, Nikkiey lays out three steps. First, bring calories down slowly and gradually rather than slashing them. Second, keep protein where it is or eat a little more as you get deeper into the cut, so you hold on to the muscle you worked for. Third, track progress with photos and how you feel, not the scale. Muscle is dense, so you may hover around the same weight while your body composition changes. Expect some hunger and a small dip in strength along the way.

Getting from one to the other takes patience. When a listener hit her weight loss goal and wanted to build, Nikkiey recommended a slow reverse: raise calories by about 100 to 150 a week, mostly from carbs and fats, until you reach maintenance. From there, adding 300 to 500 calories moves you into a surplus, and the scale will go up. She calls building a whole different mindset.

Whatever the goal, Nikkiey is clear that macros are not set once and left alone. Keep the same numbers too long and your body adapts and results stall. If you have been truly consistent for three or four weeks and nothing is moving, she suggests a small shift, such as minus 100 calories. It's the plan that needs adjusting, not you.