If you've been trying to lose weight and fat and gain muscles, you must have searched for information about how to do it and come across various methods. But there is no one-size-fits-all approach to it.
However, the great news is that you can lose weight & fat and gain muscle at the same time! Interesting, isn't it?
Regardless of your fitness level, in order to lose weight, you have to balance your diet, follow a calorie deficit and do regular exercise. Doing so will ultimately ensure the best results.
A fundamental aspect of your diet fitness plan is macronutrients or macros. These are: protein, carbohydrates and fats. Understanding what they are and learning how to properly portion them will go a long way in helping you achieve your goals.
So, keep reading to learn about macros for weight loss, fat loss and muscle gain!
Table Of Contents
- What Are Macros? Know The Best Macro Ratio For Weight Loss
- Is 40-40-20 A Good Ratio For Weight Loss?
- Is The 40-35-25 Macro Ratio Good For Weight Loss?
- Macronutrient Calculator For Fat Loss & Muscle Gain
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Are Macros? Know The Best Macro Ratio For Weight Loss
Macronutrients are basically the powerhouse nutrients that keep your body healthy and moving. These nutrients give you energy (in calories) that your body needs to maintain basic functions. The three macronutrients are protein, carbohydrates and fats.
No matter what your diet looks like, you will always need to create a balance between all three macros. Not only do they fuel your body and keep things running smoothly, but they're also critical for weight loss and muscle gain.
Let's take a closer look at each macronutrient, the role it plays in your fitness goals, and the ratio or percentage that is considered good for weight loss.
Protein
Protein is probably one of the most useful macros for muscle gain, weight loss and fat loss. Protein has been making up the majority of meal portions of several bodybuilders and dieters looking to put on muscle for a long time. Proteins are essentially the building blocks of muscles and organs. Proteins also play a key role in forming enzymes that support essential life functions while helping to build and repair damaged tissues.
Protein should be at least 30% of calories per day for weight loss.
When we talk about weight loss, protein can help the process by affecting our appetite-related hormones and increasing our stomach's satisfaction after a protein-rich meal. Our body also needs more energy to digest and break down proteins compared to carbohydrates.
If your goal is to lose weight while building muscle, a protein intake of around 1.2 g-2g of protein per kilogram of body weight is generally recommended.
Also Read: Protein Weight Loss Calculator: The Secret to Losing Weight Without Starving
Carbohydrates
Carbohydrates include starch, sugars, and fibre. Carbs are the body's go-to energy source! Most carbs break down into glucose, your body’s favourite energy source, powering your muscles and tissues for every move you make.
Carbohydrates should make up around 40% of daily calories for weight loss.
When it comes to eating carbs for muscle building and fat loss, it's all about the type and amount you have. Some research shows that low-carb diets can be effective for weight loss for reasons such as reduced appetite.
Additionally, you should focus on complex carbs like whole grains, vegetables and legumes!
Also Read: Top 10 Foods High in Carbohydrates That Are Straight-Up Healthy and Totally Worth It!
Fats
It may seem counter-intuitive to consume fat when trying to lose fat, but it's not! However, here, we're only talking about healthy fats. These fats aid our bodies in absorbing soluble vitamins like A, D, E, and K. Additionally, fats form a key part of our cell membrane structures and form other molecules such as hormones. Fats are the most energy-rich macronutrients out of all three.
Fat should not make up more than 30% of daily calories for weight loss.
Healthier fats can also help reduce inflammation, making recovery from muscle-building workouts easier. Regarding weight loss, fat packs more calories per gram (9 kcal) than carbs and protein (4 kcal each), but its satisfying nature helps regulate overall calorie intake by keeping you fuller for longer.
Also Read: Good Fats vs Bad Fats — Everything You Need To Know For Better Health
Is 40-40-20 A Good Ratio For Weight Loss?
Yes! The 40:40:20 macro ratio is popular among bodybuilders, especially those who are "cutting" (aiming to cut fat). This ratio—40% carbs, 40% protein, and 20% fat—provides a balanced approach to help with fat loss while maintaining muscle mass.
On the other hand, bodybuilders who are "bulking" (focused on weight gain) may prefer a 50:30:20 split⏤ 50% carbs, 30% protein, and 20% fats, as higher protein intake supports muscle growth and weight gain.
All in all, the 40:40:20 ratio can support weight loss since it helps keep your muscles intact while controlling calories. Plus, the right amount of carbs gives you enough energy without packing on extra fat.
Also Read: 32 Foods That Burn Belly Fat Fast: Your Ultimate Guide to Tackling Stubborn Stomach Fat!
Is The 40-35-25 Macro Ratio Good For Weight Loss?
A basic starting point for weight loss is 40% carbs, 35% protein, and 25% fat. However, it's important to adjust these ratios based on how your body responds, your preferences, and any specific dietary needs. This ratio is also great for those looking to build muscle, as it effectively supports muscle growth while helping to reduce body fat.
The 40-35-35 macro plan reduces your carb intake to make room for more protein and fat.
Also Read: Meet A Healthier And Fitter Version Of You With The Most Effective Body Fat Loss Workout Plan
Macronutrient Calculator For Fat Loss & Muscle Gain
Understanding and tracking your macros is super important if you’re looking to hit your fitness goals. Getting the right balance of carbs, protein and fats for your body can help you nail your goals: weight loss, building muscle, or just maintaining weight. Just remember, figuring out your macros isn’t a one-size-fits-all deal—it takes a bit of trial and error to find what works best for you.
Here's how to calculate your macros for weight loss and muscle gain:
To figure out your macros, divide your daily calorie intake based on the above percentages. Since 1g of carbs and protein has 4 calories and 1g of fat has 9 calories, you can calculate your macro needs like this:
- Carbohydrates: Daily calories x 0.40 / 4 = grams of carbohydrates per day
- Protein: Daily calories x 0.30 / 4 = grams of protein per day
- Fats: Daily calories x 0.30 / 9 = grams of fat per day
Calculation example:
If you want to lose weight and your TDEE is 2000:
Daily calorie intake for weight loss = 2000 - 500 = 1500 calories
Carbohydrates: 1500 x 0.40 / 4 = 150 grams
Protein: 1500 x 0.30 / 4 = 112.5 grams
Fats: 1500 x 0.30 / 9 = 50 grams
Choosing the optimal macronutrient ratio for weight loss and muscle gain depends on a variety of factors, including your fitness goals, body composition, activity level, and metabolic rate.
Calculations For Muscle Gain
Gaining muscle isn’t just about upping your protein intake; it’s about giving your body the right balance of macros to fuel growth and recovery. To optimise muscle gains, your diet should also lean towards a higher carbohydrate ratio, giving you enough energy to power through intense training and stimulating muscle growth. Of course, protein remains a critical component, with a recommended intake of 1.4g-2.0g per kilogram of body weight.
Optimal ratios of muscle gain:
- Protein - 25% to 35%
- Carbohydrates - 45% to 55%
- Fat - 15% to 25%
Calculations For Fat Loss
How to figure macros for weight loss? Well, starting a fat loss journey means finding the right macro ratio that supports a calorie deficit while preserving muscle mass. A balanced macro split ensures your body gets the fuel it needs, even when you're cutting calories.
For this, a high protein intake is essential because it minimises lean mass loss and maximises satiety, making your calorie-restricted diet more manageable. A typical macro ratio for fat loss can be around 40-50% carbs, 25-35% protein, and 20-30% fat.
Optimal fat loss ratios:
- Protein - 25% to 35%
- Carbohydrates - 40% to 50%
- Fat - 20% to 30%
Dietitian’s Recommendation
Finding the best macros for weight loss means trying different combinations of macro ratios until you find the right one. Most of all, incorporating healthy food sources into your diet can ensure you meet your macronutrient goals and boost your weight loss efforts. Foods high in protein and some healthy fats promote satiety and preserve muscle mass during weight loss. High-fibre carbohydrates promote satiety, stabilise blood sugar levels, and provide nutrients essential for overall health. Remember to practice portion control while staying in a calorie deficit.
Dt. Lavina Chauhan
The Final Say
Macronutrients are carbohydrates, fats and proteins – the three basic components of any diet. An acceptable macronutrient distribution range is 45-65% of your daily calories from carbohydrates, 20-35% from fat, and 10-35% from protein.
However, it's not your macronutrient ratio that directly affects weight loss. Instead, you must be in a caloric deficit to lose weight. Additionally, it's just as important to incorporate other healthy lifestyle changes like getting enough sleep, managing stress, and being active.
FAQs
1. What are macros, and why are they important for weight loss?
Macrosnutrients, or macros, are carbohydrates, fats, and proteins. They are the main nutrients that your body needs in large amounts to function properly. Macronutrients are important for weight loss because they affect calorie intake, hunger and satiety levels, metabolic rate, and hormonal balance.
2. How can I calculate my macros based on my age, weight, height, activity level and body type?
You can calculate your macros by considering your age, weight, height, activity level, and body type. Start by determining your Total Daily Energy Expenditure (TDEE), then divide your calorie needs into carbs, protein, and fats based on your fitness goals.
References
- https://www.phd.com/perform-smart/how-to-lose-fat-gain-muscle/#:~:text=The%20most%20important%20macronutrient%20to,protein%2C%20carbs%2C%20and%20fats.
- https://lifesum.com/nutrition-explained/how-to-count-macros-for-building-muscle-and-losing-fat
- https://betterme.world/articles/macros-for-weight-loss-and-muscle-gain/
- https://reverse.health/blog/best-macros-womens-weight-loss
- https://www.foodvisor.io/en/guides/article/how-to-calculate-your-macros-for-fat-loss/
- https://www.spartan.com/blogs/unbreakable-nutrition/best-foods-for-body-recomposition
- https://www.menshealth.com/weight-loss/a19540439/how-to-count-macronutrients-iifym-eating-plan/
- https://myhummusfit.com/blogs/news/calculating-weight-loss-macros#:~:text=The%20optimal%20ratios%20of%20macros,30%25%20of%20your%20daily%20calories
- https://help.carbmanager.com/docs/diet-options-for-macronutrient-goals
- https://myhummusfit.com/blogs/news/calculating-weight-loss-macros?srsltid=AfmBOorEDvrG_RLgcl9DZ7Dc6La_dsBeRO9yrZjAxaOrisgUU6JfQZu6
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
