Best Macros for Weight Loss: Protein, Carbs and Fat Targets
How to set macros for weight loss: a calorie deficit, 1.2–1.6 g/kg protein, 20–35% fat and flexible carbs, with sample splits for 1,500–2,200 kcal.
By Ayoub Farid · · 2 min read
For weight loss, calories decide whether you lose weight. Macros decide how it feels and what you lose. Enough protein helps you keep muscle and stay full; the right carb and fat balance keeps energy up and food enjoyable.
Key takeaways
- Calories decide weight change; protein at 1.2–1.6 g/kg protects muscle and keeps you full.
- Low-carb and low-fat splits give similar results at equal calories, so pick the one you enjoy.
The core principles
- Calorie deficit first: about 300–500 kcal below maintenance. See calorie deficit.
- Protein high: 1.2–1.6 g per kg of body weight (or goal weight if you have a lot to lose).
- Fat moderate: 20–35% of calories.
- Carbs flexible: whatever is left. Higher if you train hard, lower if you prefer.
There's no single "fat-burning" macro split. Research comparing low-carb and low-fat diets at equal calories generally finds similar weight loss, so choose the split you can stick with.
Sample macro targets
| Daily calories | Protein | Fat | Carbs |
|---|---|---|---|
| 1,500 | 110 g | 50 g | 150 g |
| 1,700 | 120 g | 55 g | 180 g |
| 1,900 | 130 g | 60 g | 210 g |
| 2,200 | 150 g | 70 g | 240 g |
These are examples; your protein should match your body weight.
Lower-carb vs. balanced
| Approach | Typical split (P/F/C) | Good for |
|---|---|---|
| Balanced | 30 / 30 / 40 | Most people, active lifestyles |
| Higher protein | 35 / 30 / 35 | Strong appetite, strength training |
| Lower carb | 30 / 45 / 25 | People who prefer fewer carbs |
Food choices that make the macros easy
- Protein at every meal: chicken, fish, eggs, Greek yogurt, tofu, legumes.
- High-volume carbs: potatoes, oats, fruit, vegetables, beans.
- Measured fats: oils, nuts, cheese, avocado. These are calorie-dense.
Food lists: high-protein low-calorie foods, volume eating.
How precise do you need to be?
Hit calories and protein most days; carbs and fat can vary. Being within about 10% is plenty.
Track it
Nutora sets calorie and macro targets from your goal and tracks them from meal photos. Related: how to calculate macros, how much protein do I need.
Frequently asked questions
What is the best macro ratio for weight loss?
A common starting point is around 30% protein, 30% fat and 40% carbs, adjusted to your preferences.
Is low-carb better for weight loss?
Not if calories and protein are equal; choose the approach you can maintain.
How much protein should I eat to lose fat?
About 1.2–1.6 g per kg of body weight per day.
Do I need to hit my macros exactly?
No, staying close to calories and protein matters most.
Track it with a photo
Snap your meal, see the calories
Nutora's AI estimates calories, protein, carbs and fat from a photo of your plate and tracks them against your daily goal. Download on iPhone and iPad with a 3-day free trial.
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