Macros for Weight Loss: A Complete Guide
Calories determine whether you gain or lose weight. But macronutrients — protein, carbohydrates, and fat — determine what kind of weight you lose, how you feel during the process, and how sustainable your results are. Getting your macros right can mean the difference between losing fat while preserving muscle and losing a mixture of both.
What Are Macronutrients?
Macronutrients are the three major categories of nutrients that provide energy (calories):
Protein (4 calories per gram)
Builds and repairs muscle tissueSupports immune function and hormone productionHas the highest thermic effect of food (TEF) — your body burns 20–30% of protein calories just digesting itMost satiating macronutrient — keeps you feeling full longerCarbohydrates (4 calories per gram)
Primary fuel source for the brain and high-intensity exerciseStored as glycogen in muscles and liverProvides fibre (essential for digestive health)Thermic effect: 5–10% of calories consumedFat (9 calories per gram)
Essential for hormone production (including testosterone and oestrogen)Required for absorption of fat-soluble vitamins (A, D, E, K)Provides essential fatty acids the body cannot makeThermic effect: 0–3% of calories consumedHow to Calculate Your Macros from TDEE
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. To lose weight, you eat below your TDEE. Your macro split determines how those calories are distributed.
Step 1: Determine Your TDEE
Use our calorie calculator or this estimate:
Sedentary: (desk job, little exercise): Body weight in kg × 28–30Lightly active: (exercise 1–3 days/week): Body weight in kg × 31–33Moderately active: (exercise 3–5 days/week): Body weight in kg × 34–36Very active: (exercise 6–7 days/week): Body weight in kg × 37–40Step 2: Set Your Calorie Deficit
For sustainable fat loss, subtract 400–600 calories from your TDEE. This produces approximately 0.5–0.75 kg (1–1.5 lbs) of fat loss per week.
**Example**: TDEE of 2,400 calories → Target: 1,900 calories
Step 3: Calculate Protein First
Protein is the most important macro for weight loss. Set it first:
General recommendation: 1.6–2.2 g per kg of body weightIf overweight (BMI 25–30): 1.6–2.0 g per kg of target body weightIf obese (BMI 30+): 1.2–1.6 g per kg of target body weight, or 2.0–2.4 g per kg of lean body mass**Example**: 80 kg person aiming for 2.0 g/kg = 160 g protein = 640 calories from protein
Step 4: Set Fat Intake
Fat is essential — never go below 0.5 g per kg of body weight, and most people function best at 0.8–1.2 g per kg.
Minimum: 0.5–0.7 g per kg body weightRecommended: 0.8–1.2 g per kg body weightHigher fat preference: 1.0–1.5 g per kg body weight**Example**: 80 kg person at 1.0 g/kg = 80 g fat = 720 calories from fat
Step 5: Fill Remaining Calories with Carbohydrates
After protein and fat, the remaining calories go to carbs.
**Example**: 1,900 total − 640 (protein) − 720 (fat) = 540 calories from carbs = 135 g carbohydrates
**Final macros**: 160 g protein / 135 g carbs / 80 g fat = 1,900 calories
Recommended Macro Splits for Weight Loss
The High-Protein Balanced Approach (40/30/30)
40% protein / 30% carbs / 30% fatBest for: Most people starting a weight loss programmeAdvantages: High satiety, muscle preservation, balanced energyAt 1,900 calories: 190 g protein, 143 g carbs, 63 g fatThe Moderate Approach (30/35/35)
30% protein / 35% carbs / 35% fatBest for: People who need more carbs for energy (active individuals, endurance exercise)Advantages: More fuel for workouts, sustainable long-termAt 1,900 calories: 143 g protein, 166 g carbs, 74 g fatThe Lower-Carb Approach (35/20/45)
35% protein / 20% carbs / 45% fatBest for: People with insulin resistance, PCOS, or who feel better on fewer carbsAdvantages: Better blood sugar control, reduced cravings for some peopleAt 1,900 calories: 166 g protein, 95 g carbs, 95 g fatWhen to Prioritise Protein
There are specific situations where pushing protein to the higher end (2.0–2.2 g/kg) is especially important:
During a calorie deficit: Higher protein intake preserves lean muscle mass when losing weightResistance training: Your muscles need amino acids for repair and growthOlder adults: Protein requirements increase with age due to anabolic resistanceHigher body fat percentage: Preserving lean tissue during weight loss becomes more criticalRapid weight loss: The faster you lose, the more muscle you risk losing without adequate proteinCarbohydrate Timing
When you eat carbs matters less than total daily intake, but strategic timing can help performance and recovery:
Pre-Workout (1–2 Hours Before)
30–50 g of moderate-glycaemic carbs (oatmeal, banana, rice)Provides fuel for higher-intensity trainingPost-Workout (Within 2 Hours)
30–50 g of easily digestible carbsReplenishes muscle glycogenCombines well with protein for recoveryBefore Bed
Complex carbs (sweet potato, whole grains) can actually improve sleep quality by promoting serotonin and melatonin productionDespite the myth, eating carbs at night does not inherently cause weight gainLower Carb at Other Times
If you're on a lower-carb plan, concentrate your carbs around workouts and have lower-carb meals at other timesHealthy Fats: What to Include
Not all fats are equal. Prioritise:
Best Sources
Monounsaturated: Olive oil, avocados, almonds, cashewsOmega-3 polyunsaturated: Salmon, mackerel, sardines, walnuts, flaxseedSaturated (in moderation): Eggs, coconut oil, butter, dark chocolateLimit or Avoid
Trans fats: Hydrogenated oils, many processed and fried foodsExcessive omega-6: Soybean oil, corn oil, sunflower oil in large quantitiesTracking Your Macros
Getting Started
**Download a tracking app** (MyFitnessPal, Cronometer, or Lose It are popular options)**Invest in a food scale** — portion estimation is notoriously inaccurate**Log everything for 1–2 weeks** to build awareness of what you're actually eating**Aim for 80% accuracy** — perfect tracking is unnecessary and unsustainableCommon Tracking Pitfalls
Forgetting cooking oils: A tablespoon of oil adds 120 calories and 14 g fatEyeballing portions: A "serving" of peanut butter by eye is often 2–3 actual servingsIgnoring sauces and dressings: These can add 100–300 calories per meal unnoticedWeekend leniency: Untracked weekends can erase a week's deficitMeal Examples at Different Calorie Levels
1,500 Calories (130P / 120C / 58F)
**Breakfast**: Greek yoghurt (200 g) with berries (80 g) and almonds (15 g)
**Lunch**: Chicken breast (150 g) with mixed salad, olive oil dressing, and half an avocado
**Dinner**: Salmon fillet (140 g) with roasted vegetables and 100 g sweet potato
**Snack**: Protein shake with water
1,800 Calories (160P / 145C / 67F)
**Breakfast**: 3-egg omelette with spinach and feta, 1 slice whole grain toast
**Lunch**: Turkey mince stir-fry (180 g) with vegetables and 150 g brown rice
**Dinner**: Lean beef (150 g) with roasted Mediterranean vegetables and quinoa (100 g cooked)
**Snack**: Cottage cheese (150 g) with a handful of walnuts
2,200 Calories (185P / 200C / 78F)
**Breakfast**: Overnight oats (80 g oats, protein powder, banana, chia seeds, almond milk)
**Lunch**: Chicken thigh (200 g) with sweet potato (200 g), broccoli, and olive oil
**Dinner**: Pasta (80 g dry) with lean mince bolognese (150 g), side salad
**Snacks**: Protein bar, apple with peanut butter (20 g)
Adjusting Your Macros Over Time
Your starting macros won't be perfect. Adjust based on results:
Not losing weight after 2 weeks: Reduce total calories by 100–200 (typically from carbs or fat)Losing weight too fast: (more than 1% per week): Increase calories by 100–200Low energy in workouts: Increase carbs by 20–30 g, reduce fat slightlyConstantly hungry: Increase protein by 15–20 g, consider adding more fibre-rich carbsStalled after initial progress: Take a 1–2 week maintenance break at TDEE, then resume the deficitMacros are a framework, not a rigid set of rules. Use them to guide your choices, build sustainable eating patterns, and achieve the body composition changes you're working toward.
