The Best Macro Split for Weight Loss
Once your calorie target is set, macros determine how satisfied you feel and how your body composition changes.
Protein first
Aim for roughly 0.7-1g of protein per pound of bodyweight — this is the macro most linked to preserving muscle and feeling full during a deficit.
Fat has a floor
Very low fat intake can affect hormones and nutrient absorption — most people do well around 20-30% of total calories from fat.
Carbs fill the rest
Whatever calories remain after protein and fat go to carbs — there's no single correct ratio here, it mostly comes down to personal preference and performance.
Protein powder
An easy way to hit your protein target without overeating calories.
This content is for educational purposes only and is not a substitute for personalized advice from a registered dietitian, especially with any underlying medical condition.