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Macros for Fat Loss: The Ultimate Guide

11th May 2023

Macronutrients are the building blocks of our diets, providing us with the energy and nutrients we need to function properly. But did you know that macros can also play a crucial role in fat loss? In this article, we will explore the science behind macros for fat loss, the best macros for losing fat, and how to calculate the correct macros for weight loss.


Macronutrients are the three main components of our diet: carbohydrates, proteins, and fats. Each macronutrient plays a different role in our body, and the right balance of macros can help us achieve our weight loss goals.


Carbohydrates are our bodies preferred source of energy, providing us with the fuel we need to power through workouts and daily activities. However, not all carbs are created equal. Complex carbohydrates, such as whole grains and vegetables, are digested slowly, keeping us feeling full for longer periods of time. On the other hand, simple carbs, such as sugars and refined grains, are digested quickly, leading to spikes in blood sugar and energy crashes.

When it comes to fat loss, it's important to focus on complex carbohydrates, as they provide sustained energy and keep us feeling full. Aim to get the majority of your carbs from whole grains, fruits, and vegetables.


Proteins are essential for building and repairing muscle tissue, as well as regulating our metabolism. They also help us feel full and satisfied, making them an important macronutrient for weight loss.

To maximize fat loss, it's recommended to consume around 1 gram of protein per pound of bodyweight per day. Good sources of protein include lean meats, fish, eggs, and plant-based options such as tofu and legumes.


Fats are often demonized in the diet industry, but they play an important role in our body. They help us absorb vitamins, regulate hormones, and provide us with long-lasting energy.

However, not all fats are created equal. Trans fats and saturated fats should be limited, as they can increase the risk of heart disease and other health problems. Instead, focus on consuming healthy fats such as monounsaturated and polyunsaturated fats, found in foods such as nuts, seeds, avocado, and fatty fish.


Now that we understand the role of each macronutrient in our diet, let's talk about the best macros for losing fat. The ideal ratio of macros for fat loss is a topic of debate, but a common recommendation is the 40/30/30 rule.

This means that 40% of your calories should come from carbohydrates, 30% from protein, and 30% from fat. However, it's important to note that this ratio may need to be adjusted based on individual needs and goals.


Calculating your macros for weight loss can be a daunting task, but it's essential for achieving your goals. There are many online calculators and apps that can help you determine your ideal macros for fat loss, but here's a simple equation to get you started:

  1. Calculate your total daily energy expenditure (TDEE). This is the amount of calories you burn each day, including exercise and daily activities. You can use an online calculator to estimate your TDEE.
  2. Create a caloric deficit. To lose weight, you need to consume fewer calories than your TDEE. A safe and sustainable deficit is around 500 calories per day.
  3. Determine your macros. Once you have your daily calorie goal, you can calculate your macros using the 40/30/30 rule or another ratio that works for you.

For example, if your TDEE is 2000 calories and you want to lose 1 pound per week, you would need to eat around 1500 calories per day. Using the 40/30/30 rule, your macros would be:

  • 600 calories (40%) from carbohydrates = 150 grams
  • 450 calories (30%) from protein = 112 grams
  • 450 calories (30%) from fat = 50 grams

You can easily generate a meal plan with the required number of macros for fat loss with a tool like AutoMealPlanner. It that makes it easy to generate a custom diet that fits your macros. It creates a meal plan based on your preferences and your nutritional needs and gives a weekly grocery list so you can eat healthy with minimal effort.


1. Can I lose weight without tracking macros?

Yes, it's possible to lose weight without tracking macros. However, tracking macros can help you stay on track and ensure that you are getting the right balance of nutrients for optimal fat loss.

2. How do I know if I am eating the right macros for my body?

Experimentation is key when it comes to finding the right macros for your body. Pay attention to how you feel and perform during workouts, and adjust your macros accordingly.

3. Is it safe to eat a high-protein diet for fat loss?

Yes, a high-protein diet can be safe and effective for fat loss. However, it's important to stay within the recommended daily intake of protein, as consuming too much can strain your kidneys and lead to other health problems.

4. Can I still eat carbs on a macros for fat loss diet?

Yes, carbohydrates are an important macronutrient and should not be eliminated from your diet. However, it's important to focus on complex carbohydrates and limit simple carbs.

5. How long does it take to see results from tracking macros for fat loss?

Results will vary depending on individual factors such as starting weight, activity level, and diet. However, most people will start to see results within a few weeks to a month of tracking macros for fat loss.


Macros for fat loss can be a powerful tool for achieving your weight loss goals. By understanding the role of each macronutrient in your diet and calculating the correct ratios, you can maximize fat loss and achieve long-term success. Remember to focus on complex carbohydrates, lean proteins, and healthy fats, and adjust your macros as needed to find the right balance for your body.

Create and customize a meal plan that fits your macros instantly