If you’re trying to lose weight while maintaining muscle mass and optimizing performance in the gym, you must know how to correctly calculate your macros for weight loss.
Setting up your macronutrients correctly is crucial.
In other words, the key to success is not just about being in a calorie deficit.
Your must also ensure that you consume the right balance of protein, fats, and carbohydrates to fuel your body effectively.
In this guide, I’ll walk you through how to calculate your macros for weight loss using a structured, science-backed approach.
I’ll also introduce you to a macronutrient calculator that simplifies the process.
Step 1: Determine Your Maintenance Calories
Before setting up your macros, you need to determine your Total Daily Energy Expenditure (TDEE).
This represents the number of calories your body needs to maintain its current weight based on activity levels.
To calculate TDEE:
- Use a TDEE calculator, such as the one at Build Muscle Get Lean.
- Enter your weight, height, age, and activity level.
- Choose the sedentary activity factor (even if you’re active) to get a conservative estimate of maintenance calories.
🔹 Example Calculation:
- Male, 200 lbs, 5’11’’, 43 years old
- Basal Metabolic Rate (BMR): 1,824 calories
- Applying the sedentary activity factor: 2,189 calories
🚀 Why start with a sedentary factor?
Many people overestimate their activity level.
If you select a higher factor, you might accidentally start in a calorie surplus.
This may lead to weight gain instead of weight loss.
Step 2: Set Your Calorie Deficit
To lose weight, you need to consume fewer calories than your body burns.
However, instead of immediately cutting 500 calories per day (the traditional 3,500-calorie rule), I recommend testing your initial sedentary TDEE first.
➡️ If weight loss is happening at this level, there’s no need to reduce calories further.
➡️ If weight loss stalls, adjust by reducing calories in 100-200 calorie increments.
Step 3: Calculator Macros for Weight Loss
Now that your calorie target is set, it’s time to break it down into macros: Protein, Fat, and Carbohydrates.
To avoid doing this math, you can purchase my weight loss tracker.
The weight loss tracker includes a calculator that automatically calculates your macros for you.
It is based on my recommendations.
You can get the weight loss tracker and macronutrient spreadsheet hosted on Gumroad.com.
🔹 Protein Calculation
Protein is essential for muscle preservation during weight loss.
- Formula: 1 gram per pound of body weight
- Example: 200 lbs × 1g = 200g protein
- Calories from protein: 200g × 4 = 800 calories
📌 Research from the American College of Sports Medicine (ACSM) and Helms et al. suggests a range of 0.8–1.2g per lb for muscle preservation.
🔹 Fat Calculation
Fat is necessary for hormone function, joint health, and overall well-being.
- Formula: 20% of daily calories
- Example: 2,189 calories × 0.20 = 438 calories from fat
- Grams of fat: 438 ÷ 9 = 49g fat
📌 The U.S. Recommended Dietary Allowance (RDA) recommends 20-35% of daily calories from fat, but keeping it on the lower end allows more room for carbs.
🔹 Carbohydrate Calculation
Carbs fuel your workouts, aid recovery, and help maintain energy levels.
✔️ Formula: Remaining calories after protein and fat
✔️ Example Calculation:
- Total Calories: 2,189
- Calories from Protein: 800
- Calories from Fat: 438
- Calories Left for Carbs: 2,189 – (800 + 438) = 951 calories
- Grams of Carbs: 951 ÷ 4 = 238g carbs
Step 4: Adjust as Needed
Your starting macros should look like this:
- Protein: 200g (800 calories)
- Fat: 49g (438 calories)
- Carbs: 238g (951 calories)
- Total Calories: 2,189
➡️ Monitor Progress:
Track your weight, body measurements, and energy levels.
If weight loss stalls, reduce calories by 100-200 calories per day.
Preferably, you should make your reduction from carbs or fats, while keeping protein intake consistent.
Step 5: Use a Calculator to Automate Calculating Your Macros for Weight Loss
Again, instead of doing manual calculations, use my weight loss tracker and macronutrient calculator.
It applies these formulas automatically.
👉 Try the Build Muscle Get Lean Weight Loss Tracker and Macronutrient Calculator to instantly generate your macros based on your body weight and goals.
📌 Pro Tip: Use a food tracking app like Cronometer to ensure you’re hitting your macros daily!
Final Thoughts
Successfully setting up your macros for weight loss is about balancing calories and macronutrients for optimal fat loss while maintaining muscle and energy levels.
By starting with a realistic calorie target, prioritizing protein intake, and using an automated calculator, you can create a sustainable plan that leads to lasting results.
🔥 Ready to get started?
Use the Build Muscle Get Lean Weight Loss Tracker and Macronutrient Calculator and take control of your weight loss journey today!
