How to Calculate Your Macros for Weight Loss

Counting macros is one of the most effective approaches to weight loss because it focuses on food quality, not just quantity. Here's exactly how to set up your macros for optimal fat loss.

Why Macros Matter for Weight Loss

While calories determine whether you lose or gain weight, macros determine what kind of weight you lose. Eating the right balance of protein, carbs, and fat helps you:

• Preserve muscle while losing fat
• Stay fuller on fewer calories
• Maintain energy for workouts
• Keep hormones balanced

Step 1: Calculate Your Calorie Target

Start by finding your TDEE (Total Daily Energy Expenditure) using our calculator. For weight loss, subtract 500 calories to create a safe deficit that yields about 0.5 kg (1 lb) loss per week.

Step 2: Set Your Protein

Protein is the most important macro for weight loss. It preserves muscle, keeps you full, and burns more calories during digestion. For weight loss, aim for:

Step 3: Set Your Fat

Fat is essential for hormone production and vitamin absorption. Don't go too low. Aim for 20-30% of total calories.

Step 4: Fill the Rest with Carbs

After setting protein and fat, the remaining calories go to carbs. They fuel your workouts and keep energy levels stable.

Example Macro Calculation

Let's calculate macros for an 80kg person with a 1,900 calorie target:

Tips for Success

1. Prioritize protein at every meal - It's the hardest macro to hit
2. Weigh your food - Eyeballing leads to 30-50% errors
3. Plan meals in advance - Pre-log to ensure you hit your targets
4. Allow flexibility - ±5-10g is close enough
5. Be patient - Give it 2-3 weeks before adjusting

When to Adjust

If you're not losing weight after 2-3 weeks of consistent tracking, reduce calories by 100-200. If you're losing faster than 1% body weight per week, you may want to eat slightly more to preserve muscle.

Ready to get your personalized macros? Calculate your macros now →