Losing weight isn't just about cutting calories—it's about understanding what your body needs and providing it with the right nutrients in the right amounts. This guide will help you learn how to use macronutrients, or macros, to lose weight effectively. By tracking your intake of carbohydrates, proteins, and fats, you can tailor your diet to meet your weight loss goals while staying healthy and energized. But remember: you don't need to lose a ton of weight to be happy or healthy.
Step 1: Understand Macros
Macros are nutrients your body needs in large amounts. They provide the energy required for daily activities and bodily functions. The three main macros are:
Carbohydrates (Carbs): These are your body's primary energy source. Carbs are broken down into glucose, which fuels your brain, muscles, and other vital organs.
Proteins: These are essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass.
Fats: These provide a concentrated energy source, help absorb certain vitamins, and are necessary for hormone production.
For a deeper dive into what macros are and why they matter, check out our article on macros.
Step 2: Calculate Your Caloric Needs
To lose weight, you need to consume fewer calories than your body burns. Here's how to find out how many calories you need.
Calculate Your Basal Metabolic Rate (BMR): This is the number of calories your body needs to maintain basic physiological functions (like breathing and digestion) at rest. This means that this is the amount of calories you need when you're not doing anything besides just living. Type the calculations into your calculator and you'll get the right number. REMEMBER: use your height in centimeter, not your height in meters. If you're 1.74 m, you use the number 174.
Women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) − (4.7 × age in years)
Men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) − (6.8 × age in years)
Determine Your Total Daily Energy Expenditure (TDEE): This is your BMR, the amount you have just calculated, multiplied by an activity factor, which accounts for your daily physical activity level. So take the number you had just calculated and multiply it with whatever amount is written down below.
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days a week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days a week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
Super active (very hard exercise/sports & a physical job): BMR × 1.9
Set Your Calorie Goal: To lose weight, create a calorie deficit by consuming fewer calories than your TDEE. A common approach is to reduce your daily intake by 500 calories, which should result in approximately 0.5 kg (1 lb) of weight loss per week. But keep in mind not to go too low since your body needs fuel.
Step 3: Set Your Macro Ratios
Now that you know your calorie goal, you need to decide how much of each macro you should eat. Here’s a simple approach:
Carbohydrates: 40-50% of total daily calories
Proteins: 25-30% of total daily calories
Fats: 25-30% of total daily calories
These ratios can be adjusted based on your individual needs and preferences. For example, a higher protein intake can help preserve muscle mass during weight loss.
Step 4: Convert Macro Percentages to Grams
Next, convert these percentages into grams. Here’s how:
Calculate Carbohydrates:
Calories from carbs = Total daily calories × percentage of carbs (e.g., 2000 calories × 0.45 for 45% = 900 calories from carbs)
Grams of carbs = Calories from carbs ÷ 4 (since 1 gram of carbohydrate = 4 calories)
Example: 900 calories ÷ 4 = 225 grams of carbs
Calculate Proteins:
Calories from protein = Total daily calories × percentage of protein (e.g., 2000 calories × 0.30 for 30% = 600 calories from protein)
Grams of protein = Calories from protein ÷ 4 (since 1 gram of protein = 4 calories)
Example: 600 calories ÷ 4 = 150 grams of protein
Calculate Fats:
Calories from fats = Total daily calories × percentage of fats (e.g., 2000 calories × 0.25 for 25% = 500 calories from fats)
Grams of fat = Calories from fats ÷ 9 (since 1 gram of fat = 9 calories)
Example: 500 calories ÷ 9 = 55 grams of fats
Step 5: Track Your Macros
Use a macro tracking app to log your food intake. Here are five excellent apps:
Food: Extensive food database and user-friendly interface. Download here
Cronometer: Detailed nutrient tracking with a focus on accuracy. Download here
Lose It!: Simple interface with personalized weight loss plans. Download here
My Macros+: Designed specifically for macro tracking. Download here
FatSecret: Combines macro tracking with community support. Download here
For detailed information on how to use these apps, refer to our guide on tracking macros.
Step 6: Plan Your Meals
To meet your macro goals, plan meals that balance carbs, proteins, and fats. Here’s how:
Breakfast: Start with a balance of carbs and proteins. For example, oatmeal with berries (carbs) and a side of Greek yogurt (protein).
Lunch: Include lean proteins and healthy carbs. For example, grilled chicken (protein) with quinoa (carbs) and a side salad (fiber and vitamins).
Dinner: Combine lean proteins, healthy fats, and complex carbs. For example, baked salmon (protein and healthy fats) with sweet potatoes (carbs) and steamed broccoli (fiber and vitamins).
Snacks: Opt for nutrient-dense options like a handful of nuts (healthy fats), an apple with peanut butter (carbs and protein), or a protein shake.
Step 7: Monitor and Adjust
Regularly review your progress to ensure you're on track. Here’s how:
Weekly Weigh-Ins: Weigh yourself at the same time each week to monitor your progress. Aim for a steady loss of about 0.5 kg (1 lb) per week.
Adjust as Needed: If you’re not losing weight as expected, adjust your macro ratios or total calorie intake. Make sure you're accurately tracking your food and not underestimating portions.
Consider Other Factors: Remember that factors like sleep, stress, and physical activity can impact weight loss. Aim for 7-9 hours of sleep per night, manage stress through activities like meditation or yoga, and stay active with regular exercise.
Conclusion
Using macros to lose weight involves understanding your nutritional needs, setting appropriate goals, and consistently tracking your intake. By focusing on a balanced intake of carbohydrates, proteins, and fats, you can create a sustainable diet that supports weight loss and overall health. With the help of macro tracking apps and mindful meal planning, you’ll be well on your way to achieving your weight loss goals. Remember, consistency and patience are key—stick with it, and you’ll see results over time. But also remember that you can be happy at any size!
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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