The Best Macro Ratio to Lose Weight: A Science-Backed Approach

Disclaimer: This content is provided for informational purposes only and does not intend to substitute financial, educational, health, nutritional, medical, legal, etc advice provided by a professional.

What are macros?

Macros, short for macronutrients, are the three main nutrients that make up our diet: carbohydrates, fats, and proteins. These nutrients provide our bodies with energy and are essential for overall health and well-being. When it comes to weight loss, tracking macros can be a highly effective approach.

Why do I need carbohydrates?

Carbohydrates are the body's primary source of energy. They fuel our muscles and provide the energy needed for physical activity. While it may seem counterintuitive, carbohydrates are actually important for weight loss. When consumed in the right amounts and from the right sources, carbohydrates can support fat burning and help maintain muscle mass.

Why do I need fat?

Fats are another essential macronutrient that play a crucial role in weight loss. Contrary to popular belief, dietary fat does not make you fat. In fact, consuming healthy fats can actually promote weight loss. Fat helps to keep you feeling full and satisfied, which can prevent overeating. It also aids in the absorption of fat-soluble vitamins and supports hormone production.

How to track macros for weight loss

Tracking macros for weight loss involves calculating and monitoring the percentage of each macronutrient in your diet. This can be done using various online calculators and tracking apps. By tracking your macros, you can ensure you are consuming the right balance of nutrients for your weight loss goals.

The best percentage of macros for weight loss

The ideal macro ratio for weight loss varies depending on individual factors such as age, gender, weight, and activity level. However, a commonly recommended macro ratio for weight loss is 40% carbohydrates, 30% protein, and 30% fat. This balanced ratio ensures an adequate intake of all three macronutrients while creating a calorie deficit for weight loss.

What should my plate look like?

When planning your meals, it can be helpful to visualize your plate as a pie chart divided into the three macronutrients. Aim to fill half of your plate with non-starchy vegetables, one-quarter with lean protein sources, and one-quarter with healthy carbohydrates or fats. This visual representation can help you achieve a balanced macro ratio for weight loss.

Which foods contain which macro?

Understanding which foods contain which macronutrients can make it easier to achieve the right macro ratio for weight loss. Carbohydrates are found in foods such as fruits, vegetables, whole grains, and legumes. Protein is abundant in sources like lean meats, poultry, fish, eggs, dairy products, and plant-based sources like tofu and legumes. Healthy fats can be found in foods such as avocados, nuts, seeds, olive oil, and fatty fish.

What's the difference between macros for weight loss and macros for fat loss?

While macros for weight loss and fat loss are often used interchangeably, there is a subtle difference between the two. Macros for weight loss focus on creating a calorie deficit to promote overall weight loss, while macros for fat loss prioritize a higher percentage of protein to support muscle retention and fat burning.

Here's how to calculate a safe calorie deficit:

To calculate a safe calorie deficit for weight loss, you need to determine your total daily energy expenditure (TDEE) and subtract a certain number of calories from it. It is generally recommended to create a deficit of 500-1000 calories per day for a gradual and sustainable weight loss of 1-2 pounds per week.

A reminder: please be sensible with your macros for fat loss

While tracking macros can be a helpful tool for weight loss, it's essential to approach it sensibly and prioritize overall health. Make sure to include a variety of nutrient-dense foods in your diet, stay hydrated, and listen to your body's hunger and fullness cues.

Healthy Eating

Remember, weight loss is not just about macros. It's important to adopt a holistic approach to your diet and lifestyle. Focus on consuming whole, unprocessed foods, staying physically active, managing stress, and getting enough sleep. These factors, along with a balanced macro ratio, can contribute to sustainable weight loss and overall well-being.