Macros for Weight Loss: A Comprehensive Guide

If you find traditional dieting recommendations restrictive, the more flexible “If it fits your macros” diet may be more fitting. This article walks you through how to calculate your macros. Whether you’re aiming to bulk up, slim down, or simply maintain your current physique, understanding macronutrients is essential. Counting your macros has become a diet trend in recent years. Macronutrients are basically what your body runs on.

Understanding Macronutrients

“Macros” is short for macronutrients - the four types of food molecules that your body can break down to produce energy. The term “macros” is short for “macronutrients”. They are the main nutrients that fuel your body: protein, carbs, and fat. Of all the nutrients you get from foods, you consume macronutrients in the largest amounts, counted in grams. They’re different from micronutrients (vitamins and minerals) that you also need, but in lesser amounts. Micronutrients are counted in milligrams and micrograms.

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine.

The macronutrients (or “macros”) in your everyday intake of foods are:

• Protein: You need this macronutrient to build and repair cells throughout your body, including muscles, bones, hair, nails, and enzymes. Protein comes from meats, poultry, seafood, dairy products, eggs, lentils and beans, nuts, and seeds.
• Carbohydrates: This macronutrient supplies the main source of energy for your muscles and brain. Carbs come from grains and other starches, beans and legumes, breads, baked goods, starchy vegetables, fruits, dairy, desserts, sweet drinks, and candy.
• Fats: An important macronutrient, fats help you absorb some nutrients, produce hormones, regulate temperature, and protect organs and nerves. Fats come from butter, oils, fatty meats and fatty fish, cheese and other dairy, avocados, nuts, and seeds (especially chia seeds and flax seeds).

The energy, or calories, in the foods and beverages you consume come from three macronutrients. Proteins, fats, and carbohydrates are the three macronutrients your body needs in large amounts for healthy growth and development. They also play a big role in your weight loss journey.

Read also: Keto Diet Macro Tracking Tips

• Proteins provide four calories of energy per gram consumed. Depending on your age, health, and body composition goals, proteins should comprise between 10% and 35% of your daily energy intake.
• Carbohydrates usually make up the greatest portion of people's energy intake. They also provide four calories per gram eaten. Carbs include sugars, starches, and fibers. Carbs are broken down into glucose, which is the energy currency for your body. Glucose travels through the blood for immediate use and is stored as glycogen in the liver and muscles for later use. Most health organizations recommend 45% -65% of your daily energy needs derive from carbs.
• Fats are the most energy-rich food source. They provide nine calories of energy per gram. Depending on your nutritional goals, fats should make up 20-35% of your daily calories.

Calculating Your Macros for Weight Loss

Calculating your macros is the first step towards taking control of your nutrition and achieving your fitness goals. While it might seem complex at first, it’s a straightforward process that empowers you to make informed decisions about your diet.

1. Calculate your basal metabolic rate (BMR). This is done using an equation that factors in your height, weight, age, and sex. This is known as your basal metabolic rate or BMR. This is the number of calories your body burns at rest. This is known as your basal metabolic rate or BMR. The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly based on physical characteristics such as body weight and height.

2. Adjust your BMR based on your activity level. You multiply your BMR by a number representing your activity level to get what’s called your total daily energy expenditure (TDEE). Adjust for activity level: The BMR is multiplied by an activity factor to increase calories based on your activity level. This is known as your total daily energy expenditure or TDEE. The TDEE is the total amount of calories a body uses up in a day. It’s based on basal metabolic rate, which is the amount of calories a body burns when it’s at rest.

3. Adjust your caloric intake to achieve your weight loss goals. To lose weight, you reduce your caloric intake by 15-25%. To lose weight, you reduce your caloric intake by 15-25%. 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. Creating a calorie deficit of 500 calories or less is often recommended to ensure a gradual and sustainable weight loss, preventing the body from going into starvation mode. 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. This forces your body to draw energy from its current stores (body fat) regardless of the macronutrient makeup of your diet.

4. Determine your macros. Your protein intake should be 0.7-1.0 grams per pound of body weight. Your fat intake should be 0.25-0.4 grams per pound of body weight. Generally speaking, for weight loss, you reduce calories while increasing protein consumption. Protein intake should be between 0.7-1.0 grams per pound of body weight. Fat intake should be between 0.25-0.4 grams per pound of body weight. All remaining calories are allotted for carbs.

   Read also: Guide to Macros for Women's Weight Loss

   * Protein: 10-30% for people ages 4 to 18 years; 10-35% for people older than age 18 years* Fats: 20-35% for people ages 4 years and older* Carbohydrates: 45-65% for everyone

5. Calculate your macronutrient intake in grams. You’ll need to know your daily calorie target and how those calories should be distributed among carbohydrates, proteins, and fats. Next, decide the percentage of your total calories that will come from each macronutrient. A common ratio is 40% carbohydrates, 30% protein, and 30% fat. Adjust these numbers based on your own calorie target and macro ratios. By following these steps, you’ll arrive at the precise amount of each macronutrient you need to consume daily to align with your dietary goals.

The "If It Fits Your Macros" (IIFYM) Approach

If you find traditional dieting recommendations restrictive, the more flexible “If it fits your macros” diet may be more fitting. IIFYM, or “If It Fits Your Macros,” is a type of flexible dieting that helps people lose weight without feeling overly restricted. Rather than focusing on calories, IIFYM tracks macronutrients instead - namely protein, fat and carbohydrates. This allows for much more flexibility since all foods can be enjoyed as long as they fit into your macros for the day. Here are the basic principles of IIFYM, details on how to follow it and the pros and cons of this approach. The IIFYM diet was originally designed by fitness enthusiast Anthony Collova after he became frustrated with traditional dieting recommendations. IIFYM is a new spin on dieting that focuses on macronutrients rather than calories. Following the IIFYM diet is pretty simple, and only requires a few steps:

1. Calculating your macros: Calculations are used to determine how many grams of protein, carbs and fat you need each day in order to meet your weight goals.
2. Meeting your macros: Once you know your macros, you just need to stay within them each day. Food intake is tracked and adjusted as needed.

IIFYM is typically used for people who want to lose weight but can be modified for those who want to gain weight as well.

After doing all the calculations, the final IIFYM plan should tell you how many calories and how many grams of protein, fat and carbohydrates to consume each day. Online or manual calculations are used to determine the appropriate number of calories needed to meet your weight goal. Then, the ideal ratio of macronutrients is determined based on your current body weight and allowed calories.

Once you know how many grams of each macronutrient you should consume every day, it’s critical to track your food intake to determine whether you meet your macros.

Read also: Weight loss with macros explained

• MyFitnessPal
• My Macros+
• Lose It!
• Cronometer

It’s also recommended to purchase a digital scale and weigh your food in grams, in order to get the most accurate macronutrient calculations.

IIFYM diets tend to be higher in protein and fat and lower in carbohydrates. Therefore, it helps to understand which foods contain the highest amounts of each macronutrient.

• Foods High in Protein: Animal meats, like beef, chicken, lamb, pork and turkey. Dairy products, like cheese, milk, whey protein and yogurt. Eggs. Legumes, like beans, lentils, peanuts, peas and soy. Nuts. Quinoa. Seafood, like fish and shellfish.
• Foods High in Fats: Avocado. Egg yolks. Fatty fish, like salmon, sardines and anchovies. Full-fat dairy products, like cheese, cream, whole milk and yogurt. Mayonnaise. Nuts and nut butters. Oils from fruits, nuts and seeds. Olives. Seeds, like chia and flax.
• Foods High in Carbs: Breads, cereals, pastas and baked goods. Legumes, like beans, lentils, peanuts, peas and soy. Grains, like oats, wheat, barley, rye and rice. Fruits, especially bananas, plantains, mangoes and apples. Pseudocereals, like amaranth, buckwheat, millet, quinoa, teff and wild rice. Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn.

While tracking is important, there is no need to stress about hitting your macros exactly every single day. As long as you don’t go over each macronutrient by more than 5 grams, or under by more than 10 grams, you should still see results. Weighing and tracking your foods is highly recommended to ensure you are meeting your macros. It is recommended to stay within 5 or 10 grams for each macronutrient for the best results.

While all foods are allowed, it’s easier to meet your macro goals with a diet rich in fruits, vegetables, high-quality proteins, nuts, seeds and whole grains. Most people will easily meet their macro targets by consuming 80% of their calories from whole foods, and including 4-6 servings of fruits and vegetables every day. Exercise is encouraged while on IIFYM, but not required. Activity level is accounted for when macros are initially calculated. It’s generally easier to meet your macros by eating a whole-foods diet with plenty of produce. Exercise is recommended, but not required.

Benefits of IIFYM

Following the IIFYM diet has many benefits, especially over traditional dieting methods.

1. It Can Be an Eye-Opening Experience: Since IIFYM focuses on macronutrients, rather than calories, it can be a great educational tool for people who are unfamiliar with the macronutrient composition of foods. For example, a Snickers bar and 5.5 ounces of salmon have almost the same number of calories, but very different macronutrients. While the candy bar and salmon both contain a large amount of fat, the Snickers bar is loaded with carbohydrates, while the salmon is packed with protein (1, 2). It’s easy to see how learning to meet your macros can be an eye-opening experience for someone who has not tracked them before.
2. It Helps You Achieve Your Weight Goals: So far, research is conflicting on whether or not manipulating your macros affects weight loss (3, 4, 5). Some evidence suggests that diets higher in protein, like IIFYM, can increase metabolism and help maintain weight loss longer, but more studies are needed (6, 7, 8, 9). Regardless, research has consistently shown that reducing calories does lead to weight loss in the short term (10, 11). Since the IIFYM diet reduces calories by 15-25% for people who want to lose weight, following the diet should result in weight loss. Food tracking has also been linked to successful weight loss, so the tracking component of IIFYM may also be beneficial (12). For those who wish to gain weight on IIFYM, increasing calories and consuming higher amounts of protein should result in weight gain (13, 14).
3. There Are No Forbidden Foods: No foods are forbidden on IIFYM, as long as they fit into your macros. This can be a great way to teach balance and help people understand where the majority of their protein, fats and carbohydrates are coming from. Allowing all foods can also remove some of the pressure and guilt associated with other more restrictive dieting methods, making for a more enjoyable experience (15).
4. It’s Flexible and Easier to Stick To: With IIFYM, it’s easy to plan your meals around your lifestyle without feeling limited. For example, if you know you’ll be dining out, you can look up nutrition information ahead of time and then adjust the rest of your meals for the day as needed. This flexibility can make IIFYM easier to stick to since you’re less likely to feel restricted. IIFYM works for all sorts of people, including those following special diets like vegan, vegetarian, paleo or gluten-free. Since there are no special restrictions, all types of cuisines and cooking styles fit into the IIFYM plan.

IIFYM is a flexible alternative to traditional dieting. Since all foods are allowed, many people find it easier to stick to, increasing the likelihood of reaching their goals.

Potential Downsides of IIFYM

While there are many benefits to IIFYM, it has some downsides as well.

1. It’s Still a Diet: While IIFYM may be more flexible than other diets, it is still a diet. An abundance of research has found that diets do not work over the long term, and the vast majority of people end up regaining at least some of the weight they lost (16, 17, 18). The IIFYM program offers access to online coaches, but these are not required to have any formal training in nutrition or dietetics. Working with a dietitian or other nutrition professional may be a safer and more effective way to address these factors in a personalized manner.
2. No Emphasis on Micronutrients: With so much focus on macronutrients, the importance of micronutrients like vitamins and minerals is somewhat ignored. While IIFYM does encourage a whole-foods diet, no tracking is actually done to ensure people are getting enough vitamins and minerals. Research shows that many fad diets do not provide enough vitamins and minerals, so it’s likely that at least some people on the IIFYM diet are also coming up short (23, 24, 25). It may be a good idea to analyze your IIFYM diet to make sure you’re getting enough micronutrients. You may also want to consider adding a multivitamin-mineral supplement if needed.
3. Does Not Take Health Conditions Into Account: IIFYM may not be appropriate for everyone, especially people with health conditions that require special diets. For example, people with diabetes need to monitor their carbohydrate intake, and those with kidney disease must watch their sodium, phosphorus and protein consumption. It may be possible to modify an IIFYM diet to work with these special considerations, but more detailed guidance from a dietitian or other nutrition professional is recommended.
4. Could Increase the Risk of Disordered Eating for Some: While macronutrient tracking can help people reach their health goals, it may trigger disordered eating in some individuals. Research has found a strong association between food and fitness tracking and the development of eating disorders, especially in young women (26). One study found that 73% of college students diagnosed with eating disorders believed that using tracking apps contributed to the development of their condition (27). It’s important for healthcare professionals to screen for eating disorders before recommending diets such as IIFYM.

While IIFYM is flexible, it’s still a diet. It’s important to ensure you are getting enough micronutrients on this plan and to seek professional guidance as needed.

Macronutrient Ratios and Their Impact on Weight Loss

The ideal macronutrient ratio for weight loss may vary depending on several factors, such as your age, health condition, and overall goals. Despite these macronutrient ratios, many different diets claim to be more beneficial for weight loss. These may focus on adding or eliminating certain macronutrients, such as high protein, low carb, and low fat diets, among others. Research suggests that you can lose weight healthily and sustainably regardless of your macronutrient ratio.

• A 2020 review found that several macronutrient ratios promoted weight loss, as well as dietary habits like meal timing and eating larger meals for breakfast.
• A 2020 review of 121 studies compared the effects of 14 popular diets on weight loss and cardiovascular risk factors. The authors found some differences in weight loss and blood marker levels across the different diets. However, weight loss reductions occurred in all 14 diets, regardless of the macronutrient ratios.
• A 2018 study divided 600 people with overweight to a low fat or low carb diet. After 2 months, participants in both groups began adding either fats or carbs back into their diet. After 1 year, the low fat diet group lost 11.7 pounds (lbs) (5.3 kg), while the low carb group lost 13.2 lbs (6 kg) - a mere difference of 1.5 lbs (0.7 kg).

While the macronutrient composition of your diet may not directly influence weight loss, it can affect your ability to adhere to a reduced-calorie diet. To increase your chances of success on a reduced-calorie diet, individualize your macronutrient ratio based on your preferences and health. Along with a calorie deficit, it’s important to consider the quality of the calories you’re eating.

Optimizing Your Diet Quality for Weight Loss

Some ways to increase the quality of your diet to promote weight loss may include:

• Eating nutrient-dense foods: These foods pack many beneficial nutrients and contain high amounts of fiber, which can help increase feelings of fullness.
• Snack on protein: Eating high protein snacks may have weight loss benefits, such as reducing your appetite. Protein also requires more metabolic energy to digest than fats and carbs, known as the thermic effect. This means 20-30% of its calories are simply to digest it, compared to 5-10% for carbs and 0-3% for fat.
• Limit unhealthy fat and high carb foods: Foods high in fat and carbs without much protein can stimulate the reward center in your brain. This could increase your cravings, which can lead to overeating and weight gain.

Each macronutrient plays a role in keeping your body full and satisfied, which helps to prevent overeating, reduces cravings and enables you to lose weight. "Focus on getting healthy fats from things like nuts, seeds, olive oil, salmon, and avocados," Albert says. "Keep portion control in mind, because fats are higher in calories. He also suggests using an online macronutrient calculator to get an idea of how many grams of protein, carbohydrates and fat you should be getting per day based on your caloric needs. When looking at nutrition labels, pay attention to how much protein and sugar the product contains per serving.

Practical Tips for Macro Tracking

If you have specific fitness or weight goals, tracking macros can help keep you informed to ensure you’re eating in a way that supports those goals. It can also help you understand how different foods affect your body and performance. When it comes to weight loss, research shows that how many calories you consume each day may matter more than the amount of carbs, fat, and protein in your diet.

• Read nutrition labels carefully: People who start the IIFYM diet very quickly become experts in reading food nutrition labels. Labels indicate how many grams of protein, carbs, and fat a portion of food has. However, another important number you need to look for on a nutrition label is servings in the container. For example, if an item’s nutrition label says it has 3 grams of fat per serving and there are 2 servings in the package, if you eat the whole package, you’ve consumed 6 grams of fat.
• Prioritize protein: The grams of protein in a food product should always be higher than the number of grams of sugar or total sugar," Albert says. "If there is more sugar than protein, this will tell you that the food mostly consists of sugar, like a box of cereal or fruit juice. You want the food products you buy to contain less than 8 grams of sugar per serving," Albert says. Food products that are high in sugar and low in protein and fiber tend to digest in your body more quickly, which can leave you feeling hungrier and increase your cravings.
• Use tracking apps: You can calculate the macros in your food by either using a nutrition label or inputting the food into the MyFitnessPal app. The app will break down the macronutrient content for you, so there’s no guesswork. Using the MyFitnessPal free macro calculator is simple. The calculator will then provide you with a personalized breakdown of how much protein, carbohydrates, and fats you should consider eating daily.
• Weigh your food: Weighing and tracking your foods is highly recommended to ensure you are meeting your macros.
• Adjust one variable at a time: Adjusting one variable at a time allows you to pinpoint the specific effect each change has on your body. For instance, if you cut calories and simultaneously ramp up your workout routine, it becomes challenging to identify which adjustment is driving any positive or negative outcomes.

Addressing Common Concerns and Misconceptions

In the realm of health and fitness, myths and misconceptions abound, especially when it comes to macronutrients. One common fallacy is that low-carb diets reign supreme for fat loss. Protein is often hailed as the ultimate macronutrient for muscle gain and fat loss, but it’s important to recognize that a synergistic approach with carbs and fats is more effective for overall body composition. And, while reducing calorie intake is a component of weight loss, the quality of those calories and the balance of macros are equally important.

There’s no specific macro ratio that will result in weight loss for everyone. You should adjust your macros according to your personal situation, preferences, and goals. A good macro diet for beginners could follow the macronutrient recommendations for adults in the Dietary Guidelines for Americans 2020-2025. Of your daily caloric intake, 45-65% should come from carbs, 20-35% from fat, and 10-35% from protein.

The Importance of Long-Term Sustainability

"Diets usually don't work because the mentality we have is that a diet is something we're going to do for a short period of time, and then once we achieve our goals, we can go back to eating the way we want," Albert says. "Maintaining weight loss long-term is all about balance. Make sure that your meals include a combination of protein, carbs and fat, and avoid skipping meals.

Staying at a healthy weight is one of the best things you can do for your long-term health. Learn how weight can impact your quality of life, and discover your healthy weight range by taking our free, online healthy weight range assessment.

tags: #macros #for #weight #loss #guide