Macronutrients Guidelines for Losing Weight
A common question that I get asked is, ‘how much food is the right amount so that I can lose weight?’ My answer, it depends! Everything always depends on where you are at that current moment. Counting your macronutrients is not a one size fits all solution. There are some general guidelines that you can follow, but the goal here is not to tell you what you should or should not do and instead help you identify different macro breakdowns that you can implement while you are on your own journey in reducing body fat. Macro ratios tend to be very helpful, but this does not mean that they will be perfect for you. My best advice to you is that you figure out what best works for you and what your body needs and continue to adjust.
Calculate Calorie Intake
Listen up, this is important! For weight loss to occur, you must be consuming fewer calories than you are burning. Period! This does not by any means suggest that you should starve yourself! Let me repeat, THIS DOES NOT MEAN TO STARVE YOURSELF!!! When you track your macros (macronutrients) you are essentially tracking your calories. Calories are very important in losing body fat and if you continue to be in a caloric deficit you will lose body fat and, therefore, weight loss will occur.
Now, in order to calculate your total daily energy expenditure (TDEE), find a calorie calculator online (Legion Athletics has a great calculator) this will help to give you a rough estimate as to how many calories is appropriate for you specifically.
Macros for Weight Loss
Once you have your numbers, you can begin to create your macro targets. The number that typically will never change is your protein intake. It does not matter what your goal is, having enough protein is vital when it comes to achieving your overall goals, whether you are trying to lose weight or put on weight. The two that will vary are your carbs and fats, depending on your goals. This does not mean that these are bad, but these will be manipulated in order to get you to your goal of weight loss.
It is inevitable that when you are eating in a caloric deficit that you will be hungry. This is an uncomfortable feeling, but it is important for you to understand that feeling and to be okay with being hungry from time to time. For this reason, some people prefer to eat a carb-heavy and lower-fat diet. Some like the opposite because having a higher fat diet tends to keep you satiated for longer periods of time. Neither is right or wrong, there are benefits to both.
Carbohydrates help to elevate your energy levels and keep you satisfied. Why? Because carbs just taste better, we all love bread! Carbs are not a source of energy that you should be scared of nor should you stay away from them. Just be mindful. You may find that your body does not agree with carbs. For example, if you have issues with indigestion and tend to get very bloated from eating lots of carbs, you may do better on a diet that is higher in fat. Often, fat helps to balance hormones and keep you satiated for longer periods of time. That being said, a high-fat diet is not for everyone. This is why it is important to explore what truly works best for you and your body. If you are able to find what works best for you, you are more likely to stick to it rather than giving up!
Here are a few general guidelines:
Higher Carb with a Lower Fat Diet
30% Protein
40% Carbohydrates
30% Fat
***It is not recommended to drop your fat intake below 25% in order to keep your hormone levels balanced.
Higher Fat with a Lower Carb Diet
25% Protein
25% Carbohydrates
50% Fat
Balanced Diet
40-50% Protein
10-30% Carbohydrates
30-40% Fat
Whether you decide to use these general guidelines or not, the most important takeaway from this is finding what ratios work best for you. Finding what works for your lifestyle, your goals, and what is ultimately the most sustainable for you. Tracking your macros efficiently will be a huge factor in your weight loss journey.