How to Calculate Macros for Fat Loss

Calculating Macros for Fat Loss
So today we are going to be talking about how to calculate your macros for fat loss, it is very easy to calculate and get started on your goal of weight loss, fat loss, or cutting.
This is pretty much a 4 step process:
#1 calculate your calories
#2 calculate your protein intake
#3 calculate your fat intake
#4 calculate your carb intake
#1 Calculating your calories
I’m sure you’ve seen fit people eat stuff like ice cream, cereal, candy, and etc that you thought you had to avoid in order to lose weight and burn fat.. And while yes there is some truth to the fact that you can’t probably eat this stuff every single day but in moderation yes.
When referring to body composition, the kind of food you eat is still just as important as the amount of food you eat. You can enjoy little treats here and there but it is important to get the majority of your calories from wholesome foods and yes vegetables I know many people myself included don’t “love” vegetables, but it is just as important to make sure your overall health is good too.
How many calories should you be eating to reach your fitness goal of weight loss, fat loss, or cutting?
There are a few ways of calculating your TDEE or “total daily energy expenditure” but for this example we are going to use a character named “Anna”
Calculating your TDEE begins with calculating your BMR or “basal metabolic rate” this is the biggest portion of your TDEE.
To calculate your basal metabolic rate using the Harris- Benedict Equation:
Women BMR= 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
Men BMR= 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
For my example: Anna is 25 years old, 5 feet tall, and weighs 165 lbs.
First step is changing Anna’s stats from imperial units to metric:
Age: 30 years old
Height: 5 feet= 60 inches= 152.4cm (to convert inches to centimeters, multiply your height in inches by 2.54)
Weight: 165 lbs= 75kg (to convert pounds to kilograms, divide your weight in pounds by 2.2)
Now lets plug in the numbers to the formula:
BMR= 655 + (9.6 x 75kg) + (1.8 x 152.4cm) – (4.7 x 30)
BMR= 655 + 720 + 274.32 – 141
BMR= 1508.32
So that number is Anna’s bare minimum of calories to eat roughly 1510 calories
Now let’s find the TDEE based of off your lifestyle:
Sedentary (little to no exercise)= 1.2
Lightly active (light exercise 1-3 days/ week)= 1.375
Moderately active (moderate exercise 3-5 days/ week)= 1.55
Very active (heavy exercise 6-7 days/ week)= 1.725
Extremely active (very heavy exercise, hard labor job, training 2x/ day)= 1.9
Back to Anna let’s say she is working out 3 days a week full body training program with no cardio or HIIT training during the course of the week, this would place Anna in the lightly active category.
So we multiply her BMR by 1.375 this gives us:
TDEE= 1.375 x BMR
TDEE= 1.375 x 1508.32
TDEE= 2073.94
To lose weight you want to eat 75 to 80% of your TDEE
So for Anna:
Let’s just start with 80%
80/100= 0.8
0.8 x 2073.94
= 1659.15 calories per day
#2 Calculating your Protein Intake
Protein is your most important macro out of the three macros (protein, carbs, and fat)
Eating adequate protein allows you to recover better from your workouts, gain muscle, and lose fat faster. Helps you lose less muscle when restricting your calories for weight loss, and helps you feel fuller and more satisfied from your meals.
Between 0.8 and 1.2 grams of protein per pound of body weight per day is optimal
For Anna we are going to use 0.8 gram of protein per pound of body weight
And weighing 165 lbs that works out to be:
132 grams of protein per day
which could be increased based of off the individual
#3 Calculating your Fat Intake
Dietary fat is an ESSENTIAL nutrient and you need to incorporate fat into your diet
For most people, 0.3 grams of fat per pound of body weight per day is adequate
For Anna she weighs 165 lbs so her daily fat intake would be:
165x 0.3
= 49.5g
#4 Calculating your Carb Intake
Now this is something we all love dearly, well most of us love carbs.. Can’t say everyone being that this is the internet.
Most think that the only way to get lean and healthy is to cut all carbs from your diet, which for a short period of time might be a valid point but for longevity for most people it is not true.
Carbs are the primary fuel source for intense exercise and can help you gain muscle and strength faster.
Carbs are also the easiest to calculate
We are going to multiply your protein target by 4
And we are going to multiply your fat target by 9
We are doing this to get the overall amount of calories used by these two macros to see how many calories you have left to allocate to carbs
132 x 4
= 528 calories
49.5 x 9
= 445.5 calories
So remember Anna’s total calories are 1659.15 which I am going to round off to 1660 for simplicity sake
Now we add the calories from protein and fat together
(528 + 445.5)
= 973.5 calories
That is the total number of calories used for protein and fat
So let’s see what calories we have left to give Anna for carbs
1660 – 973.5
= 686.5 calories
To get the amount of carbs in grams, very very simple
686.5/ 4
= 171.6g
So Anna’s macros and calories would be:
Calories: 1660
Protein: 132g
Fat: 49g
Carbs: 171g
My approach is 99% of the time going to be the sustainable way that is going to allow you to make this into your lifestyle and make this something that you can do for the rest of your life, staying healthy, staying fit, staying in shape, not crash dieting or following diets that last 4 weeks and then you go back to your old way because it is too difficult sustain
I hope this helped you figure out your macros for fat loss!
Also, here is a link to the worksheet I created to make it so much easier to plug and play the numbers: