How to Calculate Your Macros for Fat Loss
Understanding macros doesn't have to be complicated. Here's a simple framework for working out your protein, carb, and fat targets.
How to Calculate Your Macros for Fat Loss
Macro tracking is one of the most effective tools for changing your body composition. But before you start weighing every gram of food, you need to know your targets.
Step 1: Set Your Calories
Start with your TDEE (Total Daily Energy Expenditure). A simple estimate is bodyweight in kg × 30-35 for a moderately active person. For fat loss, subtract 300-500 calories from this number.
Step 2: Set Protein
Protein is the most important macro for fat loss. It preserves muscle, keeps you full, and has the highest thermic effect. Aim for 1.6-2.2g per kg of bodyweight.
Step 3: Set Fat
Fat is essential for hormone health. Set it at 0.8-1g per kg of bodyweight. Don't go too low — your body needs dietary fat.
Step 4: Fill the Rest with Carbs
Whatever calories are left after protein and fat go to carbs. Carbs fuel your training and recovery.
Example
For an 80kg person with a TDEE of 2,600 and a fat-loss target of 2,100 calories:
- Protein: 160g (640 kcal)
- Fat: 72g (648 kcal)
- Carbs: 203g (812 kcal)
Track and Adjust
Track your intake for 2 weeks. If you're losing 0.5-1% of bodyweight per week, you're on track. If not, adjust calories by 100-200 and reassess.