How are my carbs, protein and fat targets set?

They’re shares of your calorie target:

• Protein: 20% of your calories
• Fat: 30% of your calories
• Carbohydrates: the rest

Protein and carbohydrates have 4 calories a gram and fat has 9. So a 3,000 kcal target works out at 150 g of protein, 100 g of fat and 375 g of carbohydrates. When your calorie target changes, all three change with it.