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Use your TDEE minus 500 for weight loss, or your maintenance TDEE.
High protein preserves muscle during a deficit. Lower carbs reduce insulin spikes.
Two people eating the same number of calories can have very different outcomes depending on their macro split. A high-protein diet preserves lean muscle during a calorie deficit, which keeps metabolism higher and produces a leaner result — not just a lighter one.
Dr. Eskander's SUCCESS Program is built around this principle. Rather than prescribing a single diet type, the program uses your individual TDEE and macro targets as the foundation, then teaches you how to hit those targets with foods you actually enjoy.
Research consistently shows that protein intake is the macro with the strongest independent effect on body composition outcomes. The fat and carb split matters less — what matters is that you hit your protein target and stay within your calorie budget.
Macronutrients (macros) are the three main categories of nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). While total calories determine whether you lose or gain weight, the ratio of macros determines body composition — how much of that change is muscle versus fat. High protein intake is the single most evidence-backed nutritional strategy for preserving lean mass during weight loss.
Research consistently supports 0.7–1.0g of protein per pound of bodyweight for people trying to lose fat while preserving muscle. This is significantly higher than the RDA (0.36g/lb), which is a minimum to prevent deficiency — not an optimal target for body composition. Dr. Eskander recommends erring toward the higher end of this range, especially for patients over 40 where muscle preservation becomes harder.
For most people, total carbs is the simpler and more reliable metric. Net carbs (total carbs minus fiber) is primarily relevant for ketogenic diets where keeping net carbs under 20–50g is the goal. The SUCCESS Program uses total calorie and macro targets rather than a strict low-carb approach, making total carbs the appropriate metric.
No. Macro targets are weekly averages, not daily requirements. Hitting within 10–15% of your targets on most days is sufficient for meaningful results. Protein is the most important macro to hit consistently — it is harder to compensate for protein shortfalls than for carb or fat variation.
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