How to Calculate Macros for Weight Loss — Protein, Carbs, and Fat Targets
Why Macros Matter Beyond Calories
Protein, carbohydrates, and fat all contribute 4, 4, and 9 calories per gram respectively — but they have vastly different effects on satiety, muscle retention, and hormones. Protein is most satiating and most thermogenic (30% of its calories are used in digestion). Getting the macro split right makes the same calorie deficit significantly easier to maintain.
Setting Protein First
For weight loss, protein should be set first: 1.6–2.2 g per kg of body weight. This level of protein intake: preserves muscle during a calorie deficit, increases satiety, and has the highest thermic effect. If you weigh 80 kg, aim for 128–176 g protein/day regardless of total calorie target.
Distributing Remaining Calories Between Carbs and Fat
After setting protein, the carb/fat split depends on preference and performance. For strength training: higher carbs (40–50% of calories) supports performance and glycogen replenishment. For sedentary individuals: moderate carbs (30–35%). For keto approach: very low carbs (<10%). Use Macro Calculator to get gram targets for your specific split.
Practical Macro Tracking Without Apps
Learning approximate macros for common foods (chicken breast ≈ 30g protein per 100g; rice ≈ 30g carbs per 100g cooked; eggs ≈ 6g protein each) lets you estimate without an app. After 2–3 weeks of tracking, most people internalize portion sizes and macros without needing to log everything.
Frequently Asked Questions
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