How to Count Macros for Weight Loss

How to Count Macros for Weight Loss

Staff Writer
5 minute read

How to Count Macros for Weight Loss

Today we will look at how to count your macros for ultimate weight loss.

Your calorie intake from macronutrients is what we call "macros" (protein, carbs, and fat). Most of the time, this food group should be consumed in a ratio of 45–65% carbohydrates, 10–35% proteins, and 20–35% fats. You can create a diet optimal for cutting or bulking, increasing muscle mass, or decreasing fat, depending on how those macronutrients are balanced in your diet.

There isn't a universal macro split for cutting, though. Your optimal percentages at any particular time are influenced by your body type, metabolism, and level of weekly physical activity. Remember that you won't always employ the same macronutrient ratio. If and when your body weight or body fat varies, or if you hit any plateaus, it might need to be readjusted.

How can I calculate my macros to lose weight?

The primary objective of a recomp (cutting) diet is to reduce body fat while preserving as much muscle as possible. Most people regularly lift weights to prevent entering a catabolic condition, in which their muscle is consumed for energy. Your objectives should be to shed fat, maintain muscle mass, and eat a balanced diet to prevent illness from consuming insufficient amounts of protein or carbohydrates.

You'll notice that most macro split suggestions are referred to as "beginning macros." This is because it takes several weeks of trial and error to figure out your perfect macro split for cutting while still being able to maintain muscle. The ratio will be changed as you progress on your diet.

The best way to count your macros for weight loss is by using a macro calculator, which can be accessed on various fitness websites. This is the easiest way to determine your perfect macro ratio. It will tell you precisely what percentage of calories should come from protein, fat, and carbohydrates once you provide a few pieces of basic information.

Then, start your trial-and-error process by doing the following:

  • Weight yourself once a week to check your weight loss progress.

  • Monitor your macronutrient consumption each day. This will mean weighing your foods and tracking everything you eat.

  • Observe the outcomes after at least two weeks.

Over several weeks, maintaining muscle mass while losing fat indicates effective macro-management. If you find that you aren't losing weight or are losing too much muscle, you need to figure out what went wrong and how to optimize your ratios for upcoming meals and workouts. Consider cutting calories or increasing exercise until you're not shedding enough fat. Doing this should help you lose weight.

Before adjusting your macros, ensure sufficient sleep, nutrition, and supplementation. If you aren't getting enough of these essential things, your muscles may not be getting the recovery that they require. This is known as hypertrophy and could be the cause of your lack of progress.

It may be challenging to maintain a caloric deficit over an extended length of time. This could cause excess fatigue and cause you to feel run down and lack the energy you need to push through your workouts. Once you have found your ideal macro ratio,  you should consider increasing your calorie intake by 5%. However, this calorie increase doesn't mean you can eat whatever you want! You still have to abide by the fundamental guidelines for a healthy diet. Try to stay away from eating too much junk food, sugar, and processed meals.

What's the difference between counting calories and counting macros?

While counting your macros is a great way to lose weight, even more important is the amount of food you consume when trying to lose fat. So, a calorie deficit is crucial for fat loss. It doesn't matter what your macro ratio is if you are consuming too many calories. 

Keep in mind, though, that not all calories are created equal. Calories from different foods can affect satiety, metabolic rate, and hormonal responses differently. And that is why counting your macros is so vital for weight loss.

Think about this: it will take four cups (340 grams) of broccoli to provide 100 calories. On the other hand, you only need to eat half of a medium-sized glazed doughnut to consume 100 calories from this junk food. You'll be full of all the fiber if you can eat four cups of broccoli at once. Additionally, you will have consumed all the nutrients present in these vegetables. However, you'll need to consume more than one-half of a doughnut to feel full. Even worse, you'll eat a lot of refined fats and unhealthy carbs.

Therefore, while calories do affect weight loss, they have different effects on your health and your ability to lose weight. To choose healthy sources of calories, you must go above and beyond merely calculating them. To achieve this, you must determine the ideal macro split for your body type.

There is no one-size-fits-all answer for the ideal macro split for cutting. Everyone has varied nutritional needs depending on their goals (losing fat quickly vs. gradually), genetics, and how active they are. However, once you discover a macro split that works, stick with it as much as you can. There is no reason why you can't be successful in your quest for a leaner physique by carefully monitoring your food consumption, measuring results, and adjusting your macro ratios as necessary.


Another healthy way to lose weight and get help with your diet is by getting your meals prepared by Clean Eatz Kitchen. This meal prep service provides healthy, wholesome, ready-to-eat meals to help you achieve your health and fitness goals. At Clean Eatz Kitchen, you can find foods that will meet your nutritional requirements and keep you feeling full and satisfied all day. Find out what's on the menu at Clean Eatz Kitchen today!

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