Weight loss macro strategy
This calculator uses a high-protein approach supported by multiple meta-analyses for preserving muscle during calorie restriction:
Protein: 1.6–2.2g × body weight (kg)
Fat: minimum 20% of calories (hormonal function)
Carbs: remaining calories
Fat: minimum 20% of calories (hormonal function)
Carbs: remaining calories
Why high protein for weight loss?
- Preserves muscle mass during calorie deficit (most critical factor)
- Highest satiety per calorie of all macronutrients
- Highest thermic effect — 25–30% of protein calories used for digestion
- Reduces hunger hormones (ghrelin) more effectively than carbs or fat
How to use your results
Protein is your fixed anchor — hit this number every day. Carbs and fat can be adjusted based on your preference. Some people do better with more carbs and less fat (especially athletes); others prefer higher fat and lower carbs.
Track your intake for the first 4–6 weeks using a food diary app. After that, most people have enough intuition about portion sizes to maintain their targets without tracking every meal.
Frequently asked questions
What macros should I eat to lose weight?
High protein (1.8–2.2g/kg body weight) is the most important macro for weight loss — it preserves muscle and maximises satiety. Fat should be at least 20% of calories for hormonal health. Carbs fill the remaining calories.
Should I cut carbs or fat to lose weight?
Either works if total calories are controlled. Low-carb diets (under 100g/day) tend to reduce water weight faster initially. Low-fat diets are easier to sustain for many people. Choose the approach you can maintain long-term.
How much protein should I eat when losing weight?
1.8–2.2g protein per kg of body weight per day. Research consistently shows this range maximally preserves muscle during calorie restriction. For an 80kg person, that's 144–176g protein daily.
Can I eat carbs and still lose weight?
Absolutely. Weight loss is determined by calorie deficit, not carbohydrate intake. Carbs don't cause fat gain when eaten within calorie targets. Whole food carb sources (oats, rice, potato, fruit) support performance and satiety.
How do I distribute macros across meals?
Aim for 30–40g protein per meal across 3–4 meals daily for optimal muscle protein synthesis. Carbs work well before and after training. Fat at most meals helps with satiety and vitamin absorption.
What happens if I eat too little fat while losing weight?
Fat is required for hormone production (testosterone, oestrogen), fat-soluble vitamin absorption (A, D, E, K), and cell membrane function. Eating below 20% of calories from fat can cause hormonal disruption and nutrient deficiencies.
Do I need to track macros to lose weight?
Not necessarily. Many people lose weight successfully by focusing on protein and calorie targets alone, without tracking every gram of carbs and fat. Macro tracking is most valuable in the first 4–8 weeks to build awareness.
What are the best protein sources for weight loss?
Chicken breast (31g protein, 165 kcal/100g), Greek yogurt (10g protein, 97 kcal), egg whites (11g protein, 54 kcal/100g), tuna (25g protein, 109 kcal), cottage cheese (11g protein, 98 kcal). All high protein, relatively low calorie.