How to Calculate Your Macros For Fat Loss

At the end of the day, the only way to lose body fat is by consistently eating in a calorie deficit. You don’t have to track your macros forever, but spending some time tracking what you’re eating is one of the best ways to build awareness around portions, calories, and where your food is actually coming from. Most people are either eating far more than they realize. I personally use MyFitnessPal Premium to track my food and a food scale to weigh everything out because it takes the guesswork out of the process and gives me the most accurate data possible. Once you know what you’re truly eating, making adjustments becomes so much easier.

Link for myfitnesspal: https://www.myfitnesspal.com/premium

Link for food scale: https://urlgeni.us/amzn/gXV5oN

My best advice for finding your calorie deficit:

Take your body weight (in lbs) × 15 to get a rough estimate of your maintenance calories, then subtract 300–500 calories depending on how aggressive you want your deficit to be.

From there, aim for:
• 25–30% of your calories from protein 🥩
• 25–30% from fats 🥑
• The rest from carbs 🍚
• 14–16g of fiber per 1,000 calories consumed 🌱

Is this a perfect formula? No. But for most people, it’s a great place to start and gives you a solid framework without overcomplicating things!

Of course, the best option is working with a coach who can tailor your nutrition to YOU but if you’re doing it on your own, this will get you moving in the right direction. 

Good luck, Bailey