How to set up your macros for weight loss

A very muscular man is flexing. To get a physique like his, hard workouts won't be enough. You'll have to eat right and hit your macros.

Setting up your macros for weight loss isn’t as hard as it might sound. At least not when you know how many calories you need to eat. Here’s how to set up your macros for weight loss.

You can use our free tool to calculate your needed daily calorie intake here.

What are macros?

Macros, short for macronutrients is everything we eat that gives us energy. The three main macros are protein, carbohydrates, and fats. When you’re counting macros, you’re basically just counting grams of protein, carbs, and fat.

No matter what lifestyle you’re having, all three is essential for a healthy and happy life.

How much protein do I need?

Protein helps us recover and grow after our workouts, it provides the blocks for building muscle mass. It helps us to preserve our muscle mass when cutting as well as having the highest satiety of the micronutrients. Protein is extremely important but more isn’t always better.

Despite popular belief, the overall total consumed through the day is more important than the timing of protein.

You want to set you protein intake to 1-1.2g/lb(2.2-2.6g/kg) of bodyweight.

As an example, a man weighing 200lbs would have to eat 200-240g of protein a day.

Whey protein is a good supplement if you’re struggling reaching your daily target.

Calculate how much protein you need to gain mass here

how much fat do I need?

Some people believe that we should stay away from fat when trying to lose weight. This isn’t true.

Fat can’t be produced by the body but has to be consumed in your diet. This makes fat an essential nutrient. Fat is regulating hormonal functions and you should never try to cut it completely from your diet.

You want to set your fat intake to 15%-25% of your daily calorie intake but never lower than 0.25g/lb(0.5g/kg) of your total body weight.

As an example, a man weighing 200lbs shouldn’t eat less than 50g of fat a day.

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How many carbs do I need?

In recent years, carbs have been made the enemy when it comes to losing weight but we need it more than some might think.

Carbs replace muscle glycogen, which is the muscle’s primary source of energy. This makes carbs essential if you want to keep your workouts at a high level during your cut.

We want to fill the remainder of our calories with carbs but we should never go under 0.5g/lb(1g/kg) of your total body weight.

As an example, a man weighing 200lbs should never eat less than a 100g of carbs a day.

Macros for weight loss – Example

Let’s finish off with an example.

We have a guy who’s 22 years old, weighs 220lbs, and is 6’1 tall. He needs 3000 calories a day to lose weight. Here’s how he should split his macros.

  • protein. He should have around 260g of protein a day, which is 1040 calories coming from protein a day.
  • Fat. He should eat around 70g of fat a day, which is 630 calories coming from fat a day.
  • Carbs. We want to fill the remainder of his calories with carbs, which means that he should eat around 330g of carbs a day.

This is just an example to give you an idea of how you could share your macros during a cut, you will have to calculate yourself when you know how many calories you need.