You're here because you want to know how to set your macros for weight loss. Whether you’re a 250 man or a 165lb woman, we have you covered. This article provides a comprehensive guide to understanding and implementing the best macronutrient strategies for women aiming to lose weight effectively and sustainably. It covers everything from calculating your individual macro needs to practical tips for meal planning and tracking, ensuring you have the knowledge and tools necessary to achieve your weight loss goals.
Introduction
Macronutrients, often referred to as "macros," are the essential nutrients our bodies need in large amounts for energy and optimal function. Specifically, they refer to carbohydrates, proteins, and fats. They play a big role in your weight loss journey because they could influence: how hungry or full you feel, your metabolic rate, appetite hormone responses and muscle recovery.
A recent trend in weight loss is counting macronutrients. This is similar to counting calories but differs in that it considers where exactly your calories are coming from.
Understanding Macronutrients
Before diving into specific macro ratios, it's crucial to understand the role each macronutrient plays in the body:
Protein: The Muscle Builder
Protein is essential for muscle repair, recovery, and satiety. Unlike carbs and fats, protein has a high thermic effect, meaning your body burns more calories digesting it. Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important.
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Recommended Intake:
The Dietary Guidelines for Americans recommend at least:
- 46g/day for women
- 56g/day for men
Protein-rich foods: Chicken, turkey, eggs, Greek yogurt, lentils, beans, tofu, and lean meats.
Carbohydrates: The Energy Source
Carbs fuel your workouts and brain function. However, quality matters-focus on complex carbs like whole grains and fiber-rich veggies, and limit refined carbs that spike blood sugar. Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides such as cellulose cannot be easily metabolized by many organisms, including humans, but can still provide them with valuable dietary fibers, which helps with digestion.
Healthy carbs: Quinoa, brown rice, oats, lentils, vegetables, and fruit.
Fats: The Hormone Balancer
Despite their bad reputation, healthy fats are crucial for vitamin absorption and hormone regulation. Focus on monounsaturated and polyunsaturated fats, while minimizing trans fats and excessive saturated fats. Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet. Fats are typically classified based on the bonding of carbon atoms. In terms of dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids.
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Healthy fats: Avocados, olive oil, nuts, fatty fish, and seeds.
Calculating Your Macros for Weight Loss
The most important nutritional factor for weight loss is being in a calorie deficit. This refers to a state where you burn more calories than you consume. A calorie measures the amount of energy a particular food or beverage contains. One calorie contains approximately 4.2 kilojoules (kJ) of energy. Each macronutrient contains a different number of calories per gram (g). For example, proteins and carbohydrates each contain 4 calories per 1 g, while fats contain 9 calories.
Here's how to calculate your macros for weight loss:
Determine Your Daily Calorie Needs:
- Use an online calculator to estimate your Total Daily Energy Expenditure (TDEE).
- Then, subtract 300-500 calories from your maintenance calories. This will give you a calorie deficit target that can help you lose weight healthily and sustainably.
Set Your Macro Ratio:
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- A common starting point for women who want to lose weight is a ratio of 40% carbs, 30% protein, and 30% fat. This is a moderately low-carb scenario.
- For general health, Dr. Alatassi recommends that adults get 45 to 65 percent of their calories from carbs, 25 to 35 percent from protein, and 20 to 35 percent from fat.
- When counting macros for weight loss, prioritizing protein is often a key strategy supported by research, says Dr. Alatassi. "Higher protein levels help preserve muscle mass, enhance metabolism, and improve satiety, making it easier to maintain a calorie deficit," she says, adding that you may choose to aim for the upper range of 35 percent protein, or even slightly higher, up to 40 percent. You'd then adjust your carbs and fats accordingly to stay within your target calorie range.
Calculate Grams Per Macro:
Use the following formulas to convert your calorie percentages into grams:
- Protein: (Daily Calories x Protein Percentage) / 4 = Grams of Protein
- Carbs: (Daily Calories x Carb Percentage) / 4 = Grams of Carbs
- Fats: (Daily Calories x Fat Percentage) / 9 = Grams of Fat
Example: If your target is 1,500 calories/day, with a macro breakdown of 50 percent carbs, 30 percent protein, and 20 percent fat, your macro goals might be:
- 131g protein
- 188g carbs
- 25g fat
Individual Macro Recommendations for Women
- Protein:
- Women who lift weights 3-5 per week and weigh less than 150lbs: Take your current body weight and multiply it times 1.1. This is your daily protein goal in grams. So if you weigh 135lbs, you’re shooting for about 150g of protein per day.
- Women who lift weights 3-5 per week and weigh more than 150lbs: Aim to get somewhere between 150g and 175g of protein every day.
- Women who do not lift weights and weigh less than 150lbs: Take your current body weight and multiply by .9. This is your daily protein goal in grams.
- Women who do not lift weights and weigh more than 150lbs: Aim to get somewhere between 150g and 175g of protein every day.
- Fat: Ladies, take your current body weight and multiply by .35.This is your daily fat goal in grams. So a 175lb woman would be shooting for about 61 grams of fat per day.
- Fiber: Fellas, make it your goal to eat 35-45 grams of fiber per day. If you notice that you’re only eating around 10 grams per day, don’t go straight to eating 40.
Sample Macro Calculation
Let's say you're a woman aiming for 1,800 calories per day with a 40% carb, 30% protein, and 30% fat ratio:
- Protein: (1,800 x 0.30) / 4 = 135 grams
- Carbs: (1,800 x 0.40) / 4 = 180 grams
- Fats: (1,800 x 0.30) / 9 = 60 grams
Building Meals Around Macronutrients
For the best results, structure your meals with single-source macros to simplify tracking.
- Protein-Packed Foods:
- Lean meats: Chicken, turkey, lean beef
- Plant-based: Lentils, beans, tofu, tempeh
- Dairy: Greek yogurt, eggs, cottage cheese
- Complex Carbohydrates:
- Whole grains: Brown rice, quinoa, whole wheat bread
- Vegetables: Sweet potatoes, broccoli, spinach
- Legumes: Lentils, chickpeas, black beans
- Healthy Fats:
- Nuts & Seeds: Almonds, walnuts, chia seeds
- Oils: Extra virgin olive oil, avocado oil
- Fatty Fish: Salmon, sardines
Tracking Your Macros
Use a Tracking App:
- MyFitnessPal and Cronometer can simplify macro counting.
Invest in a Food Scale:
- Measuring portions ensures accuracy.
Estimate When Necessary:
- Don’t stress over perfection-consistency matters most.
Common Macro Tracking Mistakes to Avoid
- ❌ Ignoring Food Quality - Nutrient-dense foods keep you fuller longer.
- ❌ Being Too Strict - Sustainable weight loss requires balance, not obsession.
- ❌ Skipping Personalization - Adjust macros based on your lifestyle and goals.
- ❌ Forgetting Satiety - High-protein meals keep hunger in check.
Tips for Sustainable Macro Tracking
- ✅ Read Food Labels - Pay attention to serving sizes and ingredient quality.
- ✅ Meal Prep in Advance - Helps you stay on track with balanced meals.
- ✅ Stay Flexible - Progress, not perfection, is key.
- ✅ Focus on eating whole, minimally processed foods most of the time.
- ✅ Pay attention to your portion sizes. A good rule of thumb is to fill your plate half full with vegetables, a quarter lean protein, and a quarter healthy, complex carbs.
- ✅ Not everyone can eyeball their portions perfectly, so the hand method is a helpful way to make sure you’re not overeating.
- ✅ If you’re still hungry after a meal, wait 20 minutes before going for seconds. This will give your body time to register that you’re full.
- ✅ Getting an extra portion of non-starchy vegetables is always a good idea if you’re trying to lose weight.
Benefits of Counting Macros
- Weight Loss: Tracking macros may help create a more balanced and sustainable calorie deficit, which can lead to weight loss while preserving muscle mass and energy levels, says Barmmer.
- Muscle Gain: Many people struggle to eat the amount of protein they need to build and repair muscle mass after workouts. "Prioritizing protein and total calorie intake through macro tracking ensures your body has the nutrients to build and repair muscle effectively," Barmmer says.
- Clear Roadmap to Solid Nutrition: “Most people need structure to guide their eating habits,” says registered dietitian Sonya Angelone, RD. “Otherwise, people tend to eat what they want, when they want it.” If you have trouble listening to internal cues, like when you feel full, counting macros can be helpful, she says.
- Increased Awareness: This “will usually result in better choices and fewer calories,” Angelone says. By getting the ideal combination of carbs, protein, and fats, your body will function optimally. Carbs fuel your energy production, proteins build up your immune system, muscle mass, and metabolism, and fats help absorb essential nutrients, says Snyder.
- Counting macros encourages you to focus on the quality of the foods you’re eating, rather than simply the quantity.
- Counting macros can also help to build healthy eating habits as it requires you to be more mindful of the foods you consume.
Potential Drawbacks of Counting Macros
- It can be taxing: As you’ve probably already guessed, counting macros involves a good amount of planning and math. “It’s a bit cumbersome to count macros unless you eat the same thing every day,” Angelone says. “But then your diet becomes monotonous and probably not nutritionally adequate.” Still, counting macros gets easier once you get the hang of it, she says.
- Side effects: Setting macro goals too low, for example, might cause energy fatigue, brain fog, and nutrient deficiency, while setting them too high might not give you the health benefits you’re looking for (weight loss, improved workout performance, etc.), says Barmmer.
- Not for everyone: Counting macros can become rigid or even obsessive when taken to extremes, disconnecting you from your natural hunger cues, Barmmer says, so you'll want to keep an eye out for that along the way. It also might not be beneficial for anyone who finds meticulous tracking stressful or anxiety-inducing, Dr. Alatassi adds. “For these individuals, focusing on intuitive eating, portion control, or seeking guidance from a nutrition professional might be more beneficial and sustainable,” she adds.
- Overwhelming and confusing: One of the biggest downsides to counting macros is that it can be quite confusing and overwhelming, particularly if you’re new to the process.
- Unhealthy eating behaviors: Another downside of counting macros is it can lead to unhealthy eating behaviors such as orthorexia.
Beginner-Friendly Tips For Counting Macros
If you want to test it out before upending your current eating plan, Angelone recommends keeping a food diary to get an idea of what you eat on a regular basis. You can also try incorporating macro-counting in spurts, starting for a week, Snyder says. That way, you’ll "have a really good idea of the kind of foods you’re typically eating and where you need to adjust, and that may give you some really good insights," Snyder says. Once you calculate and track your macros (per the instructions above), look at your food choices to see what changes you need to make based on those numbers. “Be sure to choose less processed foods, choose whole grains and high-fiber foods, and healthy fats, limit refined sugar, and drink plenty of water,” Angelone says. While Snyder doesn’t recommend tracking macros forever, checking in with yourself once in a while can be helpful to make sure you’re generally still eating your proper ratio. But if you're looking to count macros for a longer period of time and have some serious weight loss or performance goals you're looking to achieve, consult a dietitian to personalize your plan, says Snyder.
Best Apps For Counting Macros
- MyFitnessPal
- Lose It!
- Eat This Much
- My Macros+