Personally, I don’t count calories or even weigh food but if you want the numbers this is a good place to start.
I don’t personally use the carb allowance unless I have berries or an apple.
Around 3-4g protein per kg bodyweight works if I’m lean and training hard.
Around 2g of protein per kg bodyweight is enough for overweight or obese people but going higher won’t usually interfere.
Often there is incidental fat even with the meat which is fine.
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