Guides · Food and nutrition · Updated 2026-10-22

What macros should I eat to lose weight?

Set calories first, about 10 to 20 percent below maintenance, because calories drive weight loss. Then keep protein high, about 1.6 to 2.2 grams per kilogram of body weight, to protect muscle and stay full. Split the rest between carbs and fat however you prefer, keeping fat at least about 20 percent of calories. There's no single best ratio; the one you can stick to works best.

Why protein comes first

When you eat less, your body can lose muscle along with fat. Eating more protein and lifting weights both help you keep it. A review of studies in lean, trained lifters cutting calories found higher protein intakes helped them hold onto muscle. Protein also tends to keep you fuller for the calories.

A worked example

Someone who weighs 70 kg (154 lb) with a maintenance of 2,200 calories:

	Amount	Calories
Target	2,200 minus 15%	about 1,870
Protein	70 × 1.8 = 126 g	504
Fat	25% of calories	468 (52 g)
Carbs	the rest	about 900 (225 g)

Keep it sustainable

Choose foods you like within your numbers, and keep fat at a healthy level, at least 20 percent of calories in the US dietary guidelines’ range. Check your weekly average weight and adjust every few weeks. If counting becomes stressful, step back and talk to a professional.

Also asked

Is low carb better for weight loss?

Not for most people. In a 12-month trial of 609 adults, a healthy low-fat diet and a healthy low-carb diet led to similar weight loss. Choose the style you can keep up.

What's a good macro ratio for weight loss?

A common starting point is about 30 percent protein, 40 percent carbs and 30 percent fat, but the exact split matters less than your calories and protein.

Should I count macros or just calories?

Calories plus protein covers most of the benefit. Tracking carbs and fat too is useful if you like the detail.