5 simple steps to mastering your macros for weight loss

a woman showing her flat stomach

Macros, also known as macro-nutrients are an important aspect of your successful weight loss journey.

Macros are split into three categories – protein, carbs and fats.

These are important for weight loss, bodybuilding and toning. Whatever your goal is, you need to get your macros correct to get faster and better results.

Have you ever seen a person who is proper lean and has this beautifully shiny skin? You know what I’m talking about! That natural glow? Yes, this will be thanks to their diet and lack of body fat.

The way you split your macros depends on your current physique and your body goal.

In this article, I will guide you through mastering macros for weight loss.

Macros and calories for fat loss

The first step to mastering your macros is knowing how many calories you need to eat in order to lose weight. To lose weight you will need to be in a calorie deficit, and this varies for everyone. The number of calories you need to eat per day will depend on your weight, height, age and gender. To calculate your calories, either use the Nutrition2change macro-nutrient calculator or check out this guide on calculating the calorie deficit.

You will need to know the calorie deficit before calculating your macros because you will need to split those daily calories between each macro – protein, fats and carbohydrate.

Just make sure to follow the right split of macros, this varies depending on what kind of diet you follow. For instance, if you follow a keto diet or a vegan keto diet, the split will be different.

What’s more important, macros or calories for losing weight?

Both macros and calories are important. You need to obtain calories from your macros and you need a balance between the two. For instance, you can’t get the right balance of macros without the right number of calories, and you can’t get the right number of calories without the right balance of macros.

Each macro-nutrient contains a different number of calories and performs a different function. You can take a look at the main differences between each macro-nutrient here.

How to work out your macros for weight loss?

Once you know your daily calories, you are ready to start calculating your macros. The first step should always be calculating the protein first, and then the rest – carbohydrates (carbs) and fats. The carbs and fats should be calculated from the remaining calories once proteins are deducted.

Step 1 – Calculate your protein

Protein is the body’s bricks and mortar for rebuilding muscle and catalysing metabolic reactions. Proteins are mostly obtained from meats like chicken, turkey, fish, beef and pork. However, if you follow a vegetarian or a vegan diet then you can obtain your proteins from plant sources. Plant-based protein sources include chia seeds, tofu, oats, quinoa, milk and eggs (for vegetarians).

So, how much protein do you need to lose weight? The recommended intake for protein is 1g of protein per 1lb of bodyweight.

Simply multiply your bodyweight in lbs by 1g of protein. For instance, I weigh 52.5kg which equals to 116lbs. So, I need to eat 116g of protein.

Once you know the protein in grams, simply calculate that figure by 4 to get the calories. This is because each gram of protein contains 4 calories.

In my case, I will need to eat 464 calories worth of protein.

Step 2 -Deduct calories for protein from your daily calories

Now that you know how many grams and calories of protein you’ll be eating, it is time to deduct those calories from your total daily calories.

Let’s presume that my daily calories are 1,500, and I need to eat 464 calories of protein. This means that I have 1,036 calories left to divide between carbohydrates and fats.

Step 3 Calculate your fat intake.

Okay! How many calories do you have left to split for carbs and fat? Keep that number safe and don’t lose it!

Research suggests that your diet should be made up of 35% fats.

So, simply divide your total daily calories (mine are 1,500) by 100 and multiply that figure by 35. What did you get?

My fat intake is 525 calories (1,500/100 x 35=525 calories).

To calculate the fat intake in grams, simply divide those calories by 9 because there are 9 calories in each gram of fat.

This means that I will need to eat 58 grams of fats.

Step 4 Deduct fat calories for fats from remaining calories

As you may remember, I had 1,036 calories left after I’ve deducted my calories for proteins, right? So, now I need to do the same for fats.

1,036 – 525 = 511 calories left for carbohydrates.

Step 5 Calculate the grams for carbohydrates

Okay, we have deducted the proteins and fats leaving carbohydrates until the end!

Based on step 4, you should have a number of calories left for carbohydrates. Simply divide that figure by 4 to get the grams. Again, this is because there are 4 calories per each gram of carbs.

In my instance, I need to eat 128 grams of carbohydrates (511/4=128 grams).

Below if a portion control guide that you can use to help master your macronutrients! Share it with friends or pin it for later!


Check you knowing how to calculate daily calories and macro-nutrients! Macros for weight loss have just become easier, right!

All it takes is 5 easy steps and you are on your way to losing weight. If you are still uncertain about any of the above steps then take a look at Nutrition2change personalised diet plans. With these plans you can ensure a perfect balance between calories, macros and micro-nutrients.

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