Technically, its one gram per lb of lean mass. But one gram per lb of bodyweight is fine as well. Dont over complicate things. Get your protein in, get your healthy fats in and get your fiber in. Everything else should fall in line.
the carbohydrate intake should really be based on the level of body fat that a person has and there daily level of high intensity exercise. but in terms of maximizing fat loss while preserving as much muscle mass as possible using 50% protein, 30% carbs and 20% fats always works when the majority of the food intake is derived from whole foods.
40 carbs 40% protein 20% fats.8-1 gram of protein per body lb is good.
