Fat loss does not necessarily need to be perplexing and intimidating. Although the Internet is full of diet tips, one of the best ones is tracking macros. Macro is short of macronutrients; the proteins, fats, and carbohydrates in your food. Knowing them and calculating them correctly, you will be able to adjust your nutrition to burn fat and still build muscle.
This guide will walk you through how to calculate macros for fat loss in a way that’s simple and practical.
What Are Macros?
Before we dive into calculations, it’s important to know what macros are:
Protein
Protein plays a very important role in the repair and growth of muscles. It is also important in maintaining your fullness which is important in fat loss. The usual providers are chicken, fish, eggs, Greek yogurt and beans.
Carbohydrates
Carbs supply the power of exercises and everyday activities. Pay attention to such complicated carbs as whole grains, fruits, vegetables, and legumes.
Fats
The fats found in nature are necessary to produce hormones, the brain and to feel full. Nuts, seeds, avocados, olive oil, and fatty fish are some of the sources.
The macronutrients contain a calorie value:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Step 1: Calculate Your Calorie Needs
The first step to fat loss is figuring out how many calories your body needs each day. This is called your Total Daily Energy Expenditure (TDEE).
Step 1a: Find Your Basal Metabolic Rate (BMR)
Your BMR is calculated as the amount of calories that your body burns when you are at rest.
The Mifflin-St Jeor Equation is one of the most used ones:
For men:
BMR = 10(weight(kg)) + 6.25(height(cm)) -5(age) +5.
For women:
BMR = 10x weight(kg) + 6.25x height(cm)- 5x age -161.
Hint: To change pounds to kilograms, divide the weight by 2.2. In order to calculate inches to centimetres multiplication by 2.54.
Step 1b: Factor in Activity Level
TDEE = BMR multiplied by an activity factor:
- Sedentary (little or no exercise) = BMR x 1.2.
- Light (light exercise 1-3 days/week) = BMR x 1.375.
- Moderately active (moderate exercise 3-5 days/week) = BMR x 1.55.
- Very active (hard exercise 6-7days/week) = BMR x 1.725.
- Extremely active (physical employment or twin exercises) = BMR x 1.9.
This provides you with the calories required to keep you weight up.
Step 1c: Create a Calorie Deficit
To lose fat, you must consume less calories than your TDEE. The safe and sustainable deficit is 10-25 percent of your TDEE.
As an example, when your TDEE is 2,200 calories:
10% deficit – 1,980 calories/day
20% deficit – 1,760 calories/day
Step 2: Set Your Macro Ratios
After knowing what calories you need, you are able to calculate the macronutrients you will need.
No universal ratio but the following is a good place to start fat loss:
Protein: 30-40% of calories
Carbs: 30-40% of calories
Fat: 20-30% of calories
Step 2a: Calculate Protein
The body needs protein to retain muscles and burn fat. One of these is 0.8-1.0 grams per pound of body weight.
Example:
Weight: 150 lbs
Protein: 150 x 0.8 = 120 grams/day
Protein calories: 120 x 4 = 480 calories.
Step 2b: Calculate Fat
Fat helps in hormones and health in general. An ideal weight loss is 0.3-0.4 grams per pound of body weight.
Example:
Weight: 150 lbs
Fat: 150 x 0.35 = 52 grams/day
Calories from fat: 52 x 9 = 468 calories
Step 2c: Calculate Carbs
The balance of calories is protein and fat, which leave carbs. Carbs provide power to your exercises and energy.
Example:
Daily calorie intake total: 1,800 calories/day.
Calories from protein: 480
Calories from fat: 468
Calories left allocated to carbs: 1,800 – 480 – 468 = 852.
Grams of carbs: 852 / 4 = 213 grams/day
Step 3: Track Your Macros
Tracking your macros is key to success. You can use apps like MyFitnessPal, Cronometer, or Lose It! to log your food.
Tips for Tracking:
- Weigh food with a food scale.
- Look at nutrition labels attentively.
- Pre-plan to achieve your goals.
Step 4: Adjust As Needed
Fat loss isn’t linear.
Monitor your progress and adjust your macros if needed:
- When you are losing fat too slowly, drop the calories by 5-10%.
- In case you are losing weight too rapidly or you are feeling tired, you can slightly raise the calories or carbs.
- Measuring progress is better measured weekly as opposed to daily so as not to feel discouraged.
Tip: It must be a gradual reduction of fat- 1-2 lbs per week is reasonable.
Step 5: Focus on Quality, Not Just Numbers
Although it is important to keep a track of macros, it does not mean that the quality of your food does not count.
Prioritize:
- Low-fat dairy (milk, dairy products, cheese, yogurt)
- Fiber carbs (vegetables, fruits, whole grains)
- Healthy oils (avocado, nuts, olive oil)
Do not be overly dependent on processed foods, although it may fit your macro goals. Nutrient-dense foods are real and make one feel fuller and healthier.
Common Mistakes to Avoid
Lack of sufficient protein intake – It may result in loss of muscle rather than fat.
Disregarding fats -Very little fat can disrupt hormones.
Concentrating on numbers alone – Quality is everything as much as quantity.
Overnight results – The loss of fat is a slow process.