Tracking macros can feel overwhelming, especially when trying to lose fat. For example, someone might aim for 40 percent protein, 40 percent carbs, and 20 percent fat in their diet for fat loss. These targets can be hard to hit without help. So, how to track macros?
And that’s where this guide comes in. We’ll break down the best macros for fat loss and how to track them to help you reach your goals faster. The AI calorie counter from DietAI can help you hit your macro targets without the guesswork. This innovative tool uses artificial intelligence to analyze your diet and personalize a meal plan with recipes to help you hit your calorie and macro targets.
Table of Contents
Are Macros Good for Fat Loss?
Fat Loss 101: The Importance of a Caloric Deficit
To lose fat, you must eat fewer calories than your body uses. When you create a caloric deficit, your body will use stored fat for energy. Tracking macronutrients can help with this process, but overall calorie intake truly drives fat loss.
Role of Macronutrients in Fat Loss
Protein
When you're losing fat, increasing your protein intake is crucial. Protein helps preserve muscle mass, promotes satiety, and has a higher thermic effect than fats and carbohydrates, meaning the body uses more energy to digest it.
Carbohydrates and Fats
While the ratio of carbs to fats can be adjusted based on personal preference and how one's body responds, ensuring a balance is essential. Some individuals may perform better with higher carbohydrate intake, especially if they engage in intense physical activity, while others might find a higher fat intake more satiating.
The Benefits of Tracking Macros for Fat Loss
Monitoring macronutrient intake can provide insights into dietary habits and help tailor a diet that supports fat loss while maintaining muscle mass. However, individual needs vary, and a one-size-fits-all approach doesn't exist. Consulting with a healthcare or nutrition professional can help determine the most appropriate macronutrient distribution for your specific goals and lifestyle.
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What are the Best Macros for Fat Loss
The Role of Protein in Losing Weight and Keeping it Off
Protein contains amino acids. Each gram of protein provides 4 kilocalories. Your body doesn’t use protein as a primary energy source. Instead, proteins mainly build muscle, prevent muscle loss, support the immune system, and produce hormones, enzymes, and neurotransmitters. Sufficient protein intake is critical for losing fat while maintaining muscle mass. Losing muscle mass can decrease resting energy expenditure over the long term, making it harder to lose and maintain weight.
Although optimal protein intake will vary by person, guidelines recommend at least 0.8 grams per kilogram of body weight. To meet this minimal requirement, a person who weighs 70 kilograms needs 56 grams of protein. Inadequate protein intake can cause muscle loss, decreased bone mass, impaired hormone production, anemia, and skin issues.
Carbohydrates: The Body's Main Fuel Source
Carbohydrates are the body's primary energy source, providing 4 kilocalories per gram. Fiber, found mainly in complex carbohydrates, is essential for gut and immune function and helps maintain metabolic and heart health. If you don't get enough carbohydrates, your body will still produce energy from fats and protein. Your body's use of protein for energy can cause you to lose muscle mass.
Restricting carbohydrate intake can tax your body, and many people find it difficult to maintain energy and motivation. It also limits the intake of essential nutrients, and excessive carbohydrate intake can cause you to exceed your calorie intake. People with prediabetes and diabetes can develop serious health problems when they eat too few carbohydrates. Due to decreased carbohydrate intake, limited fiber intake can also contribute to higher cholesterol and blood glucose levels and negatively impact your gut health.
Fats: The Most Energy-Dense Macronutrient
Fats provide the most energy: 9 kilocalories per gram. They regulate body temperature, produce sex hormones, contribute to cell structures, and help absorb fat-soluble vitamins (A, D, E, and K). While your body needs fat, a diet consisting primarily of unsaturated fats over saturated fats is recommended. Unsaturated fats include olive oil, nuts, seeds, fatty fish, and avocados. Saturated fats naturally exist in animal-based foods and are higher in fast and processed foods. While unsaturated fats are associated with health benefits, saturated fats can increase cholesterol levels and the risk of heart disease.
Best Macro Ratio for Fat Loss
Each body type or combination of body types will react differently to various macronutrient ratios. If you're not sure which type you are—or how to even begin thinking about your macros—here are the ISSA recommendations:
Ectomorph
If you're an ectomorph, you're naturally thin with skinny limbs and a high tolerance for carbohydrates. Usually, your metabolic rate is fast. A good starting macronutrient ratio would be 25% protein, 55% carbs, and 20% fat.
Mesomorphs
Mesomorphs are naturally muscular and athletic. They have a moderate carbohydrate tolerance and a moderate metabolic rate. Mesomorphs usually start at a 30% protein, 40% carb, 30% fat macronutrient ratio.
Endomorph
If you're naturally broad and thick, you're an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. 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. Don't give up if you're an endomorph, have difficulty leaning out, or are an ectomorph and can't seem to gain weight. You can beat your biology; you just need to put some serious work into doing it. You need to want it bad enough.
How to Lose Fat Using Macros
Know Your Macros
Understanding the different types of macronutrients is the first step to losing weight with macros. There are three main macronutrients: proteins, carbohydrates, and fats. Each plays a unique role in helping the body function and can impact your weight loss efforts. For instance, increasing protein intake can help you lose fat while preserving muscle. This can improve your body composition and make it easier to achieve your goals. Carbs and fats also play essential roles in supporting your metabolism and fueling exercise, so it’s necessary to include them in your diet.
Proteins
Proteins are the body's building blocks. They comprise smaller units called amino acids that help repair and build bodily tissues, including muscles. Protein is essential for recovery after exercise, and higher intakes can promote muscle preservation when losing weight. Protein also has a high thermic effect, meaning it takes your body more energy to digest than fats and carbs. This can help boost metabolism. Finally, protein promotes feelings of fullness and satiety, which can help to control appetite and aid weight loss.
Carbohydrates
Carbohydrates are the body’s primary source of energy. They fuel exercise and physical activity and support proper brain function. Carbs are broken down into glucose, the preferred energy source for the body. When you eat fewer carbs, your body can use up its glycogen stores for energy. This can help you lose weight, but it’s essential to replenish your glycogen stores for optimal performance and recovery, especially if you’re exercising regularly.
Fats
Fats are critical for several bodily functions. They provide a concentrated energy source and help support hormone production and nutrient absorption. Certain fats, such as omega-3 fatty acids, regulate inflammation and support heart health. Including healthy fats in your diet can promote overall health and support your weight loss efforts.
Figure Out How Many Calories You Need
Your next step for losing weight with macros is determining how many calories you need to eat to lose fat. Start by calculating your Total Daily Energy Expenditure (TDEE). Your TDEE indicates how many calories you burn daily, considering your Basal Metabolic Rate (BMR) and your physical activity level. BMR is the number of calories your body needs to function at rest, accounting for most of the calories you burn daily. To lose weight, you need to eat fewer calories than your TDEE. This creates a caloric deficit, which will help you lose fat.
Set Your Macro Goals
Once you have your TDEE, you can set your macro targets. First, adjust your calories for fat loss. A good rule of thumb is to aim for a deficit of 20% of your TDEE. Next, set your macro ratios based on your activity level. A good starting point for someone who exercises less than one hour daily is 40% carbohydrates, 30% protein, and 30% fat. For those who exercise 1-2 hours daily, you can adjust to about 45% carbohydrates, 30% protein, and 25% fat. These macros ensure adequate energy for workouts and support muscle maintenance.
Track Your Food Intake
The next step for losing fat with macros is to track your food intake. Use an app or journal to monitor your adherence to your macro goals. Regularly assess your progress and make adjustments as needed to continue losing fat.
Choose Nutrient-Dense Foods
While tracking macros, it’s also essential to prioritize whole, nutrient-dense foods to meet your targets. Lean proteins, whole grains, healthy fats, fruits, and vegetables are all great options for supporting your health and meeting your macro goals.
Don’t Forget About Hydration and Sleep
Finally, adequate hydration and quality sleep are essential for optimal metabolic function and recovery. Both will support your fat loss efforts as you track macros.
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How to Count Macros for Fat Loss
1. Let Smart Technology Do the Work For You
A great way to simplify the macro counting process is to enlist the help of innovative technology like DietAI. DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Figure Out Your Daily Caloric Needs
Countless online calculators can help you determine your daily caloric needs. First, estimate your basal metabolic rate (BMR). Your BMR is the number of calories your body burns at rest—next, factor in your activity level. To calculate your total daily energy expenditure (TDEE), multiply your BMR by an activity factor (e.g., 1.2 for little to no exercise, 1.55 for moderate exercise, etc.).
3. Customize Your Macronutrient Ratio
Once you determine your daily caloric needs, you can decide on your ideal macro ratio. Protein: A standard recommendation is to aim for 1.4 to 2.2 grams of protein per kilogram (0.63 to 1.0 lbs) of body weight. You can adjust this based on your activity level and individual needs.
Carbohydrates
For muscle gain, aim for 3.0-7.0 grams of carbs per kilogram of body weight, potentially higher if training at high intensity and volume.
Fats
A: A good guideline is to aim for 20-25% of your calories from healthy fats.
4. Convert Your Macro Targets into Actual Numbers
Now that you have your macro targets, it’s time to convert them into actual numbers you can track.
Total Calories
Add the calorie contributions from each macronutrient.
Grams per Macro
Divide the calories from each macronutrient by the respective calories per gram (4 calories/gram for protein & carbs, nine calories/gram for fat) to determine the grams you need per day.
5. Track Your Intake
You should track your intake diligently to get the most out of counting macros. Use a food tracking app or journal to monitor your calorie and macro intake.
Examples of Apps
6. Adjust As Necessary
Counting macros is not a strict diet plan with fixed rules. Instead, consider it a flexible way to reach your nutrition goals. As you progress, monitor your weight and body composition to see if you're gaining muscle or fat and adjust your calories/macros accordingly. Consider adding extra calories during periods of higher activity and reducing them during periods of less exercise.
Download DietAI Today for 80% Off!
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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