Macro Percentage For Weight Loss

Last Updated on November 7, 2022 by

Losing weight is a challenge and requires commitment, motivation, and time. Losing fat, in particular, will require you to drop your bodyfat percentage from the current level. This can be challenging and figuring out the macro percentage for weight loss can be overwhelming.

Macro percentages are a much better tool for weight loss than counting calories. But it’s also important to remember that macros are just a tool, and they’re not going to work as well as diet change. You need to make sure your overall diet is healthy if you want to achieve your weight loss goals. If you want to know more about Macro Percentage For Weight Loss, make sure you read this article.

Macro Percentage For Weight Loss

If you’re looking into macros for weight loss, chances are you’re trying to lose weight. It makes perfect sense although, more accurately, you’re probably trying to lose body fat. This means you’ll actually need to be looking for are the best macros for fat loss.

Do your goals include building muscle and learning how to lose body fat? (No, we’re not mindreaders, we’ve just got a pretty good suss of how to help you achieve your goals safely and sustainably.)

Enter: macro counting. AKA nutritional number crunching to help quantify the amount of each macronutrient you’re eating.

Learning how to count your macros is nothing new, (especially if you’ve been using our handy macros calculator), however, this approach to healthy eating hasn’t always been as mainstream as it is today.

Very much the realm of gym-lovers and bodybuilders, learning how to count your macros for weight loss is only just making it into pop culture. And it’s a seriously more effective strategy than cutting calories, wholesale.

But, before we get geeky over the origins of macro counting, let’s recap on what it actually means.

What are macros?

The word ‘macros’ is shorthand for ‘macronutrients’, a term used to describe the three key food groups you require for your body to function:

  • carbohydrates (to give you energy),
  • fats (to keep you satiated) and,
  • proteins (to build and repair muscle)

Striking the right balance of these macros and being aware of your overall calorie consumption can be the game-changing hack to effectively build muscle, maintain weight or lose body fat.

Why do I need protein?

As you might have already guessed, protein is crucial if you want to maintain or build muscle. An important factor of healthy nutrition, adequate-protein helps to increase lean body mass by building muscle – the most sustainable path to long-term weight loss.

‘Protein is the building block of all muscles and muscles synthesis,’ says Catherine Rabess, dietitian and NHS dietetic manager. ‘It’s really important to have it in our diet because protein is a source of essential amino acids, which we aren’t able to get anywhere else.’

Amino acids are vital for things like nutrient absorption and tissue repair – both crucial in recovering from exercise. Rabess suggests grabbing some protein within an hour of your workouts. ‘It doesn’t have to be a protein shake or protein bar – a glass of milk or a handful of nuts will get the job done too.’

Why do I need carbohydrates?

Fact: carbs are a necessity. Your body digests them quickly and turns them into sugar, or blood glucose, which you then store in your liver and muscles as glycogen. Together, blood glucose and glycogen fuel high-intensity exercise (e.g. those HIIT workouts at home you’ve been doing) – the kind you need to burn fat and build metabolism-boosting muscle.

Why do I need fat?

Fat makes up cell membranes, promotes nerve and brain health, and increases the absorption of the fat-soluble vitamins A, D, E, and K. It also helps protect your bones and organs, as well as being a backup fuel store for energy. Bonus: it’ll also keep you feeling satiated which cuts back on snacking.

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How to track macros for fat loss

If you’re new to the concept of macro-tracking and haven’t the foggiest where to start, we recommend you check out our step-by-step macro calculator.

Or, for a broad overview: counting your macros means monitoring how much protein, fat and carbs you eat within a day. In a nutshell, the macro equation: your total calories = carbohydrate + protein + fat.

The easiest way to keep on top of all those numbers is with an app like MyFitnessPal, which does all the brain-melting maths for you.

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The best macros for fat loss

Until recently, a common equation for fat loss was 45% protein, 30% carbs and 25% fat. However, more modern research has revealed there is a second formula that can prove successful when trying to decrease body fat into a healthy range.

  • 50% carbs
  • 35% protein
  • 15% fat

According to McMaster University research, a 5 : 3.5 : 1.5 ratio of carbs, protein and fat (when coupled with doing a four-week workout programme) can deliver healthy fat loss results. And in fact, perhaps better results than when reducing carbs and increasing protein.

In the study, subjects who ate to this ratio lost 10.5lb fat and gained 2.5lb muscle, compared with subjects eating 15% protein, 50% carbs and 35% fat.

Those in the second group lost only 7.7lb fat and gained no muscle.

If you struggled with maths at school, you may want to try our step-by-step macros calculator and get your phone out because – as with all things in the health and fitness world – the specific numbers are personal.

Once you’ve worked out your activity levels and your basal metabolic rate (BMR), you can find the number of calories you need to be taking in – and from which sources.

What should my plate look like?

An example plate hitting the above macros would look as follows:

  • 110g roasted turkey
  • 55g brown rice
  • 150g stir-fried cauliflower in 15g oil

These recommendations come from nutritional therapist Daniel O’Shaughnessy, but as we said, you need to work out what your body needs to fulling establish how you can eat the best macros for weight loss.

Which foods contain which macro?

It can be easy to forget exactly what category some foods fall into – so here’s a handy reminder, whether you’re carnivorous, veggie or plant-based.

macro calculator, women's health uk

What’s the difference between macros for weight loss and macros for fat loss?

Though they sound similar, the best macros for weight loss and macros for fat loss are slightly different. Tweaking your macros to lose body fat involves manipulating the ratio of the macronutrients you eat to achieve fat loss, not for all-encompassing weight loss (which can include water weight and muscle tissue loss, too). This includes prioritising protein and carbohydrates and being aware of how much fat you’re eating – the 50% carbs, 35% protein, 15% fat ratio we discussed before.

If you’re just starting out on your journey and trying to lose weight (which includes body fat but also, potentially muscle mass and water weight), eating in a calorie deficit is an easier, more simple way to achieve your goals.

Macro tracking is an advanced nutritional technique and only something to try when you feel confident eating with more attention or have specific body composition based goals. General weight loss doesn’t need to be so involved, so don’t stress if you feel like eating the best macros for fat loss is out of your wheelhouse. Focus on staying in a healthy calorie deficit, keeping your NEAT exercise levels up and scheduling in regular sweat and downtime.

Here’s how to calculate a safe calorie deficit:

And here are some resources to help you on your healthy weight loss journey – don’t say we don’t look after you!

  • Learn how to lose weight well, meaning safely and sustainably, for good!
  • Read this if you’re trying to lose weight fast (or lose fat fast) – it’s important information that shouldn’t be skipped.
  • Get clear on the difference between body fat and body weight.
  • This 4-week walking for weight loss plan will improve your NEAT exercise and increase your stamina.
  • Stuck on whether cardio or weights is better for fat loss? We’ve got you covered.
  • Learn how to structure a good gym workout or try a new home workout this week.
  • Get to grips with resistance training to build lean muscle and strength while you lose weight.

A reminder: please be sensible with your macros for fat loss

If you’re turning to macro tracking to help you lose fat, it’s wise to seek support and advice from a qualified dietitian or nutritionist, says Rabess. Calorie counting and macro tracking can also be an easy way to develop an unhealthy relationship with food.

If you start to feel anxious about the occasional Saturday takeaway or enjoying a glass of wine on a Friday it might be wise to take a step back. ‘Feeling the need to quantify every morsel can take the fun and joy out of food,’ she says.

Got that? Use it, but use it wisely. Health is always more than just about one metric.

The Best Macros for Weight Loss

Confused about which macro diet approach is best for weight loss? Should you be low carb, high fat, or high protein? The truth is, what works for one person doesn’t always work for everyone. Here is exactly how to determine the best macronutrients for your weight loss goals. 

How Do You Determine Your Macros?

The easiest way to calculate your unique macro needs is by using a macro calculator.

Based on your calorie needs, fitness level, and other personal characteristics, you can roughly estimate how much of each macronutrient you should aim to get a day, and learn how to portion your food accordingly. 

Calculate your perfect personalized macro goals! 

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  • Female
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Why Should You Follow a Macro Diet for Weight Loss?

In reality, you can lose weight on any diet as long as you stay in a consistent calorie deficit. Meaning the number of calories you eat each day is below your total daily energy expenditure (TDEE). 

However, what you eat can make the weight loss process feel easier or harder. 

Plus, the quality of your choices can strongly impact body composition – how much body fat and muscle mass you lose or maintain in the process. 

Luckily, macronutrients solve a lot of these concerns all at once. 

Macros are your calories from food organized into nutrient groups: protein, fat, and carbs. Each of which provides different health benefits and a different amount of calories (protein = 4 calories per gram, carbs = 4 calories per gram, and fat = 9 calories per gram). 

Counting macros can help you lose weight, and a good macronutrient ratio can help you control your appetite, support energy levels, lose more body fat, and protect your lean mass while in a calorie deficit. 

This means, you can potentially lose more fat, build muscle, and achieve better results overall with a macro diet compared to calorie control alone. 

What Is the Best Macro Ratio for Fat Loss?

best macros for weight loss

Each macro is used a little differently by the body, and understanding how each one supports your daily health and fitness needs is key:

  • Carbs are your preferred source of quick energy, and excess carbs can be stored in your muscles for fuel or as body fat.
  • Fat is your source of long-term energy, used as immediate fuel or stored as body fat.
  • Protein is the builder macro, used to build and maintain a majority of the cells throughout your body, including your DNA, bones, and muscle mass – any excess protein can be used as energy or stored as body fat.

Counting Macros for Weight Loss

Knowing your macros is only half the battle, you’ve also got to organize your food choices accordingly. This means meal planning with nutritious foods that fit your macros. 

How Many Carbs Do You Need to Lose Weight?

It feels like carbohydrate intake has become one of the most controversial topics when it comes to losing weight. For decades, health and nutrition experts have battled it out over low-fat and low-carb styles of eating for the best results. And in recent years, a keto-style diet has taken the low-carb approach even further by restricting them to less than 5% of your calories. 

According to the US Dietary Guidelines, Carbohydrates should make up 45% to 65% of total calorie intake. But other popular diets recommended intake as low as 20g of carbohydrates per day. 

Is there any proof that cutting carbs is an efficient way to lose weight, and how many carbs do we actually need?

First, as far as we know, weight loss is only accomplished by eating fewer calories than you burn each day. So the argument is not whether or not eating too many carbs will make you fat; it’s whether or not eating fewer carbs can promote more body fat loss during a calorie deficit. And whether or not low carb diets offer specific advantages over other macro diets for weight loss. 

The truth is, there is plenty of research suggesting low-carb diets may be more beneficial than low fat. But there are also large, high-quality studies implying no difference between the two (1). 

What we can take away from the science is that everyone is a little different when it comes to their dietary needs. We are in need of more individual approaches to dieting and more research, looking at what variables we should be guided by.     

They type of carbs you choose is likely more important than the amount for most people.

Carbohydrates come from anything that grows out of the ground, including fruits and vegetables – and carbohydrates contribute fiber to the diet. They are the body’s quickest and most efficient source of fuel and the only macro that is able to readily supply energy to the brain (ketones can also do this, but requires your body to go into a state of ketosis and metabolize fat into usable fuel).

They are also important for muscle recovery, endurance, and strength building. And they play a role in helping regulate our energy, mood, and self-control. Lack of carbs can actually make you “hangry,” tried, and even create brain fog. And poor blood sugar control from too much added sugar and poor dietary choices can do the same thing. 

Depending on your fitness level and personal goals, striving for low carb intake (less than 100g of carbs per day) may not be the best solution. But the less active you are, the fewer carbs your body needs.

Carbohydrates are embraced in the athlete world. Macro timing and balance have been a popular tool for optimizing performance and results, and this approach can be applied to the average eater. Understanding how carbs work and adjusting your intake of high-quality options to support your daily needs through carb cycling may be an alternative approach to just eliminating carbs altogether.

Higher Carb FoodsLow Carb Foods
Added SugarsBaked Goods and DessertsBeans, Lentils, and PeasBreads and TortillasCandy and SweetsCerealsChips, PretzelsCorn and PotatoesFruitMilkPastaPolentaRiceWhole GrainsYogurtCheeseEggsFish and ShellfishMeat and PoultryMelon and BerriesNon-Starchy VeggiesNuts and SeedsOils and Butters

How Much Protein Do You Need to Lose Weight?

Protein is the most unique of all macros because it is not a preferred source of energy and is the least likely to be stored as body fat. Protein also helps maintain lean muscle takes more energy to digest (more thermogenic than the other macros), and is thought to help control hunger and reduce cravings.

Research continues to suggest that higher protein intake may support more weight loss, but the amount of protein you actually need is still widely debated. US Dietary Guidelines recommend 0.36 to 0.45 grams per pound of body weight – while others argue this amount is based around getting minimum adequate needs for the general population and does not take into account differences in body composition and fitness needs.

Some studies point to 0.45 to 0.55 grams/pound body weight as the minimum intake (2,3,4,5,6). And when looking at weight loss in specific, some studies argue that even higher protein intake at 0.6 to 0.72 grams/pound, and meals providing at least 25 to 30g of protein are associated with decreases in appetite and better weight management overall (7). Furthermore, studies looking at athletes who are cutting calories, suggest that intakes as high as 1 to 1.5 g/pound to minimize their loss of lean mass (8,9,10,11).

Overall, science suggests that approximately 0.6 to 1.0 grams of protein per pound of body weight with sufficient energy intake can support building lean mass while cutting calories.

And while some research still argues that eating more than 0.8 grams/pound does not result in any additional benefits, additional intake has not shown to be harmful either.

How Much Fat Should You Eat to Lose Weight? 

Dietary fat is essential for good health, but because it is the most calorie-dense macro, it can also be easy to overdo it.

The amount of fat you need each day to lose weight ultimately depends on the person. Some people are much more efficient at utilizing fat for energy and do well on a higher fat diet, while others prefer higher carb intake – this is partially determined by your fitness needs as well as your overall lean body mass.

For most, keeping your fat intake around 20% to 30% of your calories will support good health and provide an ideal macro ratio for fat loss. 

The Verdict

Your perfect macros can depend on your individual goals, activity level, age, health, genetics, and much more. 

For weight loss purposes, a moderate-fat (20% to 30% of calories), moderate carb (30% to 40% of calories), and a high protein diet (25% to 35% of calories) tend to work for most people. 

It can also help to use a scaled approach if you are newer to dieting – cutting a bunch of carbs or jacking up your daily protein intake all of a sudden can feel pretty difficult at first. So if you are new to the process, start slowly and work your way towards your macro goals. 

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