Nutrition
How to Calculate Your Macros for Weight Loss
How to calculate your macros for weight loss with a worked example. Set protein, carb, and fat targets that match your body and goals.
Calculating your macros for weight loss gives you more precise control than tracking calories alone.
Start with your TDEE. For weight loss, set a target of 10 to 20 percent below TDEE.
Set protein first. The recommendation for weight loss is 1.6 to 2.2 grams per kilogram of body weight.
Set fat at 20 to 30 percent of remaining calories.
Fill the remaining calories with carbohydrates.
A worked example for a 70 kg person on a 1,800 calorie target. Protein 140 grams, 560 calories. Fat 50 grams, 450 calories. Carbs 198 grams, 790 calories.
This split is a starting point. If you feel sluggish, increase carbs slightly. If you are not losing weight, reduce carbs or fat slightly.