So currently trying to cut down. I'm 6 foot 3, about 205, 18% bf. TDEE about 2600-2800 calories depending on my activity level.

Trying to eat around 2200 cals a day. What's the optimal ratio of protein/fat/carbs to maximize fat loss and minimize muscle wasting?

I've seen well respected sources saying not to cut carbs too low as you're just going to burn intramuscular glycogen and not fat. Wondering if I should up the carbs a little, especially PWO.

I'm at about 160 grams of protein a day. The rest of food I eat is whatever I want up until I hit 2200 cals. Don't really track macros besides protein. Looking to take my tracking more seriously and would appreciate some advice.