The weight-loss macro split, in plain English
Protein first, carbs and fat balanced around training and preference. A 4-step workflow for setting macros that keep muscle while fat drops.
Step 1 — Find your calorie target
Macros are a split of your total calories. That means you need a target first. Use our calorie calculator (TDEE) for maintenance, then our calorie deficit calculator to subtract a safe-rate deficit (typically 300–500 kcal/day).
Step 2 — Lock in protein first
Protein is the one macro that matters most in a deficit:
- Goal: 1.6–2.2 g per kg of bodyweight
- 70 kg / 154 lb person: 112–154 g/day
- 85 kg / 187 lb person: 136–187 g/day
Higher end if your deficit is aggressive, you're lean, or you lift seriously. The high-protein preset in our macro calculator nails this automatically.
Step 3 — Set a fat floor
Fat is essential for hormones, cell membranes and absorbing vitamins A, D, E and K. Keep fat at least at 0.6 g per kg of bodyweight — that's ~42 g/day for a 70 kg person, or about 20% of a 2,000 kcal target.
Step 4 — The rest goes to carbs
Whatever calories are left after protein and fat, fill with carbs. Carbs fuel training, replenish glycogen and support performance. For most people this lands at 30–45% of daily kcal during a cut.
A worked example
70 kg adult, maintenance 2,400 kcal, cutting at a 500 kcal/day deficit → target 1,900 kcal/day.
- Protein: 140 g × 4 kcal = 560 kcal (29%)
- Fat: 60 g × 9 kcal = 540 kcal (28%)
- Carbs: 200 g × 4 kcal = 800 kcal (42%)
Turn macros into meals
Once your macros are set, the rest is planning. Our meal planner takes a calorie target and diet preset and outputs a 1-day or 7-day plan that lands close to the number.
Common mistakes
- Under-eating protein. The single biggest mistake in cuts. Track it precisely.
- Cutting fat too low. Leads to energy crashes and hormonal issues. Keep fat at or above 0.6 g/kg.
- Chasing perfect daily numbers. Weekly averages matter more. Aim to land within ±10% on any given day.
Ready to build your targets? Start with the macro calculator.
Frequently asked questions
What's the best macro split for weight loss?+
A high-protein, moderate-carb, moderate-fat split works best for most people: 35–40% protein, 30–40% carbs, 25–30% fat. Protein protects muscle in a deficit and keeps you full; carbs and fat keep training and hormones supported.
How much protein per kg to lose fat?+
1.6–2.2 grams of protein per kilogram of bodyweight is the evidence-based range for preserving muscle in a deficit. For a 70 kg person, that's 112–154 g/day. Err toward the higher end when the deficit is larger.
Do I need low carbs to lose weight?+
No. Any calorie deficit produces weight loss, regardless of carb intake. Low-carb diets can be easier for some people because they're filling, but they're not magic — adherence is what matters.
Should fat be low on a fat-loss diet?+
Keep fat at a minimum of 0.6 g/kg bodyweight for hormone function. Below that, testosterone, oestrogen and vitamin absorption all suffer. For a 70 kg person, that's ~42 g/day of fat — most diets naturally land above this.