If you want to lose weight in a sustainable, effective way, calculating macros for weight loss is one of the most powerful tools available. Unlike restrictive diets that eliminate entire food groups, macro tracking gives you a flexible framework that fits your lifestyle while keeping your nutrition dialed in.

Step 1: Calculate Your TDEE

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including activity. Use the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR), then multiply by your activity level:

• Sedentary: BMR × 1.2
• Lightly active: BMR × 1.375
• Moderately active: BMR × 1.55
• Very active: BMR × 1.725

Step 2: Create a Calorie Deficit for Weight Loss

For weight loss, subtract 10–20% from your TDEE. A 500-calorie daily deficit typically results in approximately 1 pound of fat loss per week — a safe, sustainable rate that preserves muscle.

Step 3: Set Your Macro Targets

When calculating macros for weight loss, a strong starting ratio is:

• Protein: 40% — Preserves muscle mass during a deficit and keeps you fuller longer
• Carbohydrates: 35% — Fuels your daily activity and workouts
• Fats: 25% — Supports hormone health and satiety

Step 4: Track Consistently

Use a tracking app like MyFitnessPal or Cronometer. Weigh your food for the first few weeks to build an accurate sense of portion sizes. Consistency beats perfection — aim to hit your targets 80–90% of the time and results will follow.

Putting It All Together

New to macros entirely? Our Beginner's Guide to Macros is the best place to start before diving into the math above. And once your deficit is dialed in, read our post on finding the right calorie deficit for your specific goals. Our Japanese Teriyaki Chicken is one of our most popular high-protein, macro-friendly meals — built exactly for hitting those protein targets without the calorie overload.