What Should My Macros Be To Lose Fat – Obi Obadike, MS answers the question “Is there a magic macronutrient ratio for fat loss?” in this Ask The Ripped Dude post.
Q. I’m trying to lose some fat, but everywhere I look for helpful information I get conflicting opinions about the correct ratio of macronutrients. Is there a correct answer?
What Should My Macros Be To Lose Fat
Great question! When trying to lose weight, there really isn’t a hard and fast macronutrient law for creating your eating plan. No macro combination can save you if you eat too many or too few calories.
What 1,800 Calories Looks Like On A Macro Diet
Still, your macro mix is an important consideration. Your body type, metabolism, and weekly physical activity level have some impact on your ideal percentages for now. But that doesn’t mean it’s the macronutrient ratio you’ll use forever. It can change when your body weight or body fat fluctuates or when you hit plateaus.
Then there’s the fact that you have to continually manipulate your ratios during any fat loss plan. The macronutrient ratio I usually play with for maintenance purposes is 50% protein, 35% carbs, and 15% fat. But that’s it for me. I have to stay thin all year round. This ratio won’t necessarily work for you since you have a different body type, fitness goal, and activity level.
My body type is an ecto-mesomorph, which means I have a higher carb tolerance than most people. Even if I increase my carbs to 40-50 percent, I won’t suffer. Not everyone is like that. People who are sensitive to carbohydrates should closely monitor their carbohydrates and make adjustments in their proportions.
Each body type or combination of body types responds differently to different ratios of macronutrients. If you’re not sure which type you are, or how to start thinking about your macros, here are ISSA’s recommendations:
A Macro Calculator To Crush Your Physique Goals
Ectomorph: If you’re an ectomorph, you’re naturally thin, with thin limbs and a high tolerance for carbohydrates. Your metabolism is usually fast. A good starting macronutrient ratio for you would be around 25% protein, 55% carbohydrates, and 20% fat.
Mesomorph: Mesomorphs are naturally muscular and athletic. They have a moderate carbohydrate tolerance and a moderate metabolic rate. Mesomorphs usually start with a macronutrient ratio of 30% protein, 40% carbohydrates, and 30% fat.
Endomorph: If you’re naturally wide and thick, you’re probably an endomorph. Endomorphs have a low carbohydrate tolerance and slow metabolic rates. If you’re an endomorph, try a ratio of 35% protein, 25% carbs, and 40% fat.
Don’t let your body type be an excuse for not reaching your goals. If you’re an endomorph and have trouble bending over, or an ectomorph and can’t seem to gain weight, don’t give up. You can beat your biology; You just have to work hard at it. You have to want it bad enough.
What Macros Are Right For Weight Loss?
Bottom Line: These ratios are a starting range for most body types, but don’t be afraid to experiment for better results. Sometimes, cutting carbs and increasing good fats can produce remarkable results in fat loss. Know your body!
Obi Obadike, M.S., is a renowned fitness trainer and writer who holds a Master of Science in Body Transformation Goals from the University of Phoenix (Phoenix, Arizona).
A flexible diet is free of food restrictions. Yes, you can eat chocolate, as long as you stay within your daily macro goals.
Understanding how to calculate and adjust your daily macro goals is one of the most important aspects of a macro diet.
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Everyone is different (yes, you are a unique snowflake), so more experienced macro coaches will make adjustments as their clients progress.
Your ability to accurately calculate and adjust your macros largely determines whether and how quickly you reach your fitness goals.
Your metabolism, general health and lifestyle dictate how much energy you burn and how much of each macronutrient you should consume.
The most important thing to calculate is your REE (resting energy expenditure) and your TDEE (total daily energy expenditure).
How To Count Macros: A Step By Step Guide
You can quickly calculate your TDEE here, but it’s the number of calories your body burns in a day.
Eating less means losing weight, eating more means gaining weight. We call this energy balance.
The Mifflin-St Jeor formula is one of the most popular and respected macroformulas for calculating your resting energy expenditure (REE). Your REE is the energy you need to run your body without moving.
Hint: Remember your high school math class about the order of operations: (PEMDAS from left to right) when solving the equation.
How To Calculate Macros For Fat Loss
Since most people don’t lie in bed all day doing absolutely nothing, we need to figure out Movement Effort, or TDEE.
Sometimes it’s not so black and white for all people, but for simplicity’s sake, let’s pretend it is.
Some people recommend reducing calorie intake by 500 calories. Skipping 500 calories is not good advice as it is not suited to your body type.
For example, if you eat 3,250 calories per day, 20% would be 650 calories, bringing your calorie intake down to 2,600 calories per day.
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At 20% you’re likely to gain fat and muscle, so it’s important to start small and build up if you want lean gains.
Only with this knowledge, you could get closer to your goal. Counting macros is a very effective way to lose weight (read some of the stories here).
Losing weight and losing fat are two different things (you don’t want to lose muscle). Therefore, macronutrient ratios can be important.
Now that you have your REE and TDEE, you can determine how much of each macronutrient you should be consuming.
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So if our subject weighs 88 kg and is on a moderate weight training program, his protein intake is 161 grams.
Healthy fats can be incredibly beneficial for reaching your body composition goals, but they also affect our hormones – too little fat in our diets can be harmful.
Most research (and again there is a lot of opinion) supports that 20% to 30% of total TDEE calories should come from macro fat. Let’s take 25% and an average starting point.
Some people may opt for 30%, especially if they follow a high-fat diet such as keto, paleo, or Atkins.
Meal Prep For Weight Loss: Templates, Recipes, And More
Your body uses carbohydrates to make glucose, the preferred fuel or energy our bodies use, and they keep us going.
A low-carb diet is one way to get into a negative energy balance. Counting macros does this through a more scientific approach, but without limitations.
Fiber is also a carbohydrate, but the body can only use 30-40% of it for energy. Some macro counters track fiber as necessary for good health.
We’ve sorted protein and fat, but how many carbs are we eating? We distribute the remaining calories (originally calculated from our TDEE) between carbohydrates.
Faster Way Low Macro Day Meal Plan
We started with 3,250 calories. We allocated 644 calories (161g) to protein, 813 calories (90g) to fat and the rest, 1793 calories, we now dedicate to carbohydrates.
161g of protein, 90g of fat and 448g of carbs for the above example whose goal is 3,250 calories per day.
Use the macro calculator tool, the TDEE calculator, or check out our other fitness calculators to help with the formulas and math.
I will analyze your stats and lifestyle factors to dial in your macros as accurately as possible and provide lifetime macro calculation adjustments with some of my plans.
Keto Calculator: The Easy Keto Macro Calculator
A macro-based diet promotes a sensible caloric deficit of only 20%. This helps your body use its fat stores but keep your muscle tissue intact.
Recommended protein with counting macros also helps maintain muscle mass while in a caloric deficit. You can even lose weight and gain muscle at the same time with a macro diet.
Practice makes perfect, and the same goes for beginners and macros. The more you do it, the easier it gets. I will keep this post as simple and concise as possible while highlighting the key points. This post is for all my friends, whoever you are, who are unfamiliar with macros and the IIFYM/Flexible Dieting Lifestyle.
Although flexible dieting is technically defined as a “diet,” I actually hate the term. Yes, you eat a certain way based on a specific goal you have in mind, but it’s called flexible for a reason.
Over 50 And Succeeding With Macros
With flexible dieting or fit your macros (IIFYM), you get a set amount of each macronutrient that you can consume however you want.
For example, you don’t have to choose a protein bar as a snack every day just because it’s the “healthy” option. If you look at the kid bar compared to the KitKat below, you’ll see that they actually have very comparable macros. If one day you really want a KitKat, you can easily change the child bar and adapt it to your macros. That’s the beauty and flexibility!
It’s what I think sets this diet approach apart from others. Don’t get a rigid meal plan you have
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