How your weight loss macros are built
This version starts with the goal set to "Lose fat." Your plan is built in this order:
- Calories: 20% below your maintenance calories, with a floor of 1,200 for women and 1,500 for men.
- Protein: the middle of a 1.6 to 2.2 g/kg range. That is higher than for maintaining, because protein helps you hold on to muscle while you eat less.
- Fat: 20%, 30%, or 35% of your calories, based on the eating style you pick.
- Carbs: whatever calories are left.
Here is an example for a lightly active 40-year-old woman, 5 ft 5 in (165 cm) and 145 lb (66 kg), with the balanced style. She gets about 1,460 calories a day: 125 g protein, 131 g carbs, and 49 g fat. Over three meals, that is about 42 g protein, 44 g carbs, and 16 g fat per meal.
Picking a fat level for weight loss
All three styles can work for weight loss when calories are the same. Choose the one you can stick with:
- Lower fat leaves more room for fruit, rice, oats, and bread.
- Higher fat leaves more room for eggs, cheese, nuts, and olive oil.
Check in and adjust
Your calorie target is an estimate, not an exact number. Research also shows weight loss slows over time as your body adapts. Weigh yourself a few times a week, at the same time of day. Look at the trend over 2 to 3 weeks before you change anything.
Want a set goal weight and date? Try the calorie deficit calculator. For other goals, go back to the main macro calculator. If you have diabetes, talk to your doctor or a registered dietitian before changing your carbs.