Macros for Weight Loss: Your Complete Guide

Why Macros Matter for Weight Loss

Calories determine whether you lose weight. Macros determine what kind of weight you lose.

When you eat in a calorie deficit, your body needs to get energy from somewhere. Without enough protein and resistance training, a significant portion of that weight can come from muscle — leaving you “skinny fat” instead of lean.

The Numbers:

• Low-protein dieters can lose 20-30% of weight from muscle
• High-protein dieters retain significantly more muscle mass
• Muscle loss = slower metabolism = easier weight regain

The Best Macro Ratio for Weight Loss

There’s no single “best” ratio, but research consistently supports these ranges:

Macro	Range	Priority
Protein	30-40%	Critical
Carbohydrates	25-45%	Flexible
Fat	20-35%	Flexible

The key insight: Protein is the priority. How you split carbs and fats is largely personal preference — choose based on what’s sustainable for you.

Protein: The Fat Loss Supernutrient

Protein is the most important macro for fat loss. Here’s why:

1. Preserves Muscle Mass

In a calorie deficit, adequate protein (combined with resistance training) signals your body to preserve muscle and burn fat preferentially.

2. Highest Thermic Effect

Your body burns ~25% of protein calories just digesting them, compared to 5-10% for carbs and 0-3% for fat. Eating more protein literally burns more calories.

3. Most Satiating

Protein keeps you fuller longer than carbs or fat. High-protein meals reduce hunger hormones and increase satiety hormones.

How Much Protein?

For weight loss, aim for:

• 0.8-1g per pound of bodyweight if you’re active
• 1-1.2g per pound of lean mass if you have significant fat to lose
• Higher end if you’re in an aggressive deficit

Carbs vs. Fats: Which to Cut?

The eternal debate — and the answer is: it depends on you.

Lower Carb Works Better If You:

• Have insulin resistance or prediabetes
• Feel hungrier with carbs
• Prefer higher-fat foods (cheese, nuts, avocado)
• Are less active or sedentary

Lower Fat Works Better If You:

• Train intensely and need carbs for performance
• Prefer high-volume, lower-calorie foods
• Have good insulin sensitivity
• Find fats less satisfying

Bottom Line: The “best” approach is the one you can stick with. Adherence beats optimization every time. If you hate low-carb, don’t do low-carb.

Calculate Your Weight Loss Macros

Here’s the step-by-step process:

Step 1: Find Your TDEE

Your Total Daily Energy Expenditure is how many calories you burn per day. Use our calculator for an accurate estimate.

Step 2: Create a Deficit

Subtract 300-500 calories for sustainable fat loss (roughly 0.5-1 lb per week). More aggressive deficits (500-750) work but increase hunger and muscle loss risk.

Step 3: Set Protein

Multiply your bodyweight by 0.8-1.0 to get protein grams. This is your minimum.

Step 4: Set Fat

Minimum 0.3g per pound bodyweight for hormone health. Most people do well at 0.35-0.4g/lb.

Step 5: Fill in Carbs

Whatever calories remain after protein and fat go to carbs. Divide remaining calories by 4 to get carb grams.

Frequently Asked Questions

What is the best macro ratio for weight loss?

A good starting point is 30-35% protein, 35-40% carbs, and 25-30% fat. However, the most important factor is eating in a calorie deficit while keeping protein high (0.8-1g per pound of bodyweight).

How many calories should I eat to lose weight?

For sustainable fat loss, aim for a 300-500 calorie deficit below your TDEE. This promotes 0.5-1 lb of fat loss per week while preserving muscle mass.

Should I cut carbs or fat for weight loss?

Neither is inherently better. Total calories and protein matter most. Choose based on your preference — some people thrive on lower carb, others prefer lower fat.