Obviously if you’ve had cutting numbers (numbers where you’re in a deficit) then start with those and work your way up! If you’re not cutting or aren’t interested in losing weight but would rather start with a reverse diet, then I usually recommend starting at the lower end of your estimated TDEE. So for example let’s say you use a few different equations and find that your range for your TDEE is anywhere from 1900-2100 calories. If you were interested in reversing, we would start you at around 1800 calories and then reverse you! As far as the macros, those vary from person to person. If you’re a part of our challenge, we explain our EXACT process in our “How to Calculate Your Macros” guide.