Fitness, Health

Macronutrients For Weight Loss

macronutrients for weight loss

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Macronutrients are the type of foods that we require in large amounts. These foods include protein, carbohydrates, and fats. A healthy weight loss plan consists of a balanced diet with the right amount of macronutrients along with your exercise routine.

In my previous post “Fitness Food: Best Foods For Getting In Shape”, it provides an overview of the 3 primary macronutrients. I also explain why we need these 3 macronutrients. Check it out for more information.

Percentage of Each Macronutrient

According to dietary guidelines and the National Academies of Sciences Engineering Medicine, the breakdown of macronutrients for an adults is:

  • 10%-35% of calories from protein
  • 20%-35% of calories from fat
  • 45%-65% of calories from carbohydrates

Daily Caloric Intake

In order to figure out how many calories of each macronutrient is required daily, you must first calculate your daily caloric intake. You can find a calorie calculator here.

Calculating Macronutrients

Each macronutrient provides energy in the form of calories. Here is a breakdown of those calories for each macronutrient.

  • Carbs: 1 gram = 4 calories
  • Protein: 1 gram = 4 calories
  • Fat: 1 gram = 9 calories

This is how you can figure out your macronutrient breakdown:

  • For example, lets take a 2,000 calories diet and for weight loss we can assume a lower carb, higher fats and protein macronutrients of 25% carbohydrates, 35% protein and 40% fats (total 100%).
    Carbs: 2,000 x 25% = 500 / 4 = 125 grams
    Protein: 2,000 x 35% = 700 / 4 = 175 grams
    Fats: 2,000 x 40% = 800 / 9 = 88.88 or 89 grams


One crucial factor for weight loss is caloric intake. In order to lose weight, you must be in a caloric deficit. I’ve explained what this means in further detail, in my post titled “Caloric Intake: How Much Should I Be Eating“. Having the right macronutrient ratios will not result in weight loss if you exceed your daily maintenance caloric intake.

A great app to keep track of your caloric intake is My Fitness Pal. It’s a great place to log your meals to keep count of the number of calories you’re consuming. But don’t get too caught up in tracking. I’ve used it just to get an idea of how much I eat and how many calories are in certain foods. It can get controlling and that’s why I don’t recommend using it for long periods of time.

National Academies of Sciences Engineering Medicine, “Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids”, published September 5, 2002

Weekly Fitness Diary

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  • Reply Sues

    I feel like I know next to nothing about macronutrients, so this is a great little guide to start!

    June 26, 2017 at 10:35 pm
    • Reply AP Power Fit

      Glad to hear. Thanks! 🙂

      June 29, 2017 at 12:16 am
  • Reply Niki McNeill

    I love My Fitness Pal! It’s such a great tool. I learned so much from this post

    June 26, 2017 at 11:39 pm
    • Reply AP Power Fit

      It makes me happy to hear this. Thanks!

      June 27, 2017 at 7:11 pm
  • Reply Tiffany Stuart

    Thanks for sharing this. I love that app as well. It makes everything much easier.

    June 26, 2017 at 11:45 pm
    • Reply AP Power Fit

      Thank you! 🙂

      June 29, 2017 at 12:16 am
  • Reply Christie Brown

    This is SO handy!! I’m on a weight loss journey myself but I haven’t really looked in to macronutrients. I basically just count my calories, but this sounds lie something that I should take seriously.

    Christie’s Take on Life. xx

    June 27, 2017 at 2:54 am
    • Reply AP Power Fit

      I’m glad it helps! Thanks!

      June 29, 2017 at 12:16 am
  • Reply Blair villanueva

    Am always on a diet but i never pay much attention with macronutrients. Thank you for these enlightenment 🙂 Very helpful for me.

    June 27, 2017 at 12:58 pm
    • Reply AP Power Fit

      Thank you! 🙂

      June 29, 2017 at 12:17 am
  • Reply Tasheena @

    I really enjoyed reading this post. I’m currently on a weight loss journey and I was still trying to figure out the Macronutrients.

    June 27, 2017 at 1:20 pm
    • Reply AP Power Fit

      Glad to hear it helped. Thanks! 🙂

      June 27, 2017 at 7:10 pm
  • Reply Alethea

    Thank you for the useful lesson. I always hear this big terms but never know exactly what they mean and how to incorporate them so this breakdown was really helpful in knowing more about macro-nutrients.

    June 27, 2017 at 1:36 pm
    • Reply AP Power Fit

      I’m glad it helped. Thanks!

      June 27, 2017 at 7:10 pm
  • Reply Shivranjani Rathore

    Very useful posts. I did use a food tracker app for some time but then discontinued. It helped me change my water and protein intake.

    June 27, 2017 at 1:46 pm
    • Reply AP Power Fit

      Excellent! Those are very important. Thanks!

      June 27, 2017 at 7:12 pm
  • Reply Amber Myers

    I need to keep this in mind. I do love my junk food, but I still try to watch it now and again and keep my calorie intake in mind.

    June 27, 2017 at 4:05 pm
    • Reply AP Power Fit

      Yes, me too but moderation (not deprivation) is key! 🙂

      June 29, 2017 at 12:17 am
  • Reply Agnes Dela Cruz

    Weight loss can be a battle to anyone who wishes to go through. A good education about losing weight is the proper management. Right calculation is a must!

    June 27, 2017 at 6:04 pm
    • Reply AP Power Fit

      Definitely! 🙂

      June 27, 2017 at 7:12 pm
  • Reply SPSingh

    It’s a good article for not only for the over weight people but for the health conscious people also.

    June 28, 2017 at 2:53 am
    • Reply AP Power Fit

      Definitely, I use it to ensure that I hit my macros for even weight gain so that I can efficiently add muscle mass without too much fat.

      June 28, 2017 at 11:34 am
  • Reply Sheri

    This is very informative and easy to understand. Will definitely check out the app.

    June 29, 2017 at 12:22 am
    • Reply AP Power Fit

      I’m glad you enjoyed it. Thank you!

      June 29, 2017 at 12:42 am
  • Reply Anosa

    I totally just got schooled on what macronutrients I need in my body, this was a really useful read

    June 29, 2017 at 2:16 pm
  • Reply Claire Santiago

    I am not into weight loss but I would like to take note of this for future reference, might as well share it also to my friends, it’s very informational

    July 4, 2017 at 4:12 am
    • Reply AP Power Fit

      Thanks! Very much appreciated! 🙂

      July 4, 2017 at 11:07 am
  • Reply Beth tucket

    Thank you for this post! I am always confused about macros! I’m always trying to make sense of the type of foods I’m consuming and how they affect weight loss. Thank you!

    July 7, 2017 at 9:53 pm
    • Reply AP Power Fit

      Glad it helped! Thanks! 🙂

      July 8, 2017 at 2:45 pm

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