How to Find Macros For Weight Loss: Utilize a Calorie Deficit

Example 1

1,400 Calories

50% Protein = 700 total calories protein /

30% Fat = 420 total calories fat

20% Carbs = 280 total calories carbs

Calories per 1g Macro

Protein = 4 Calories

Fat = 9 Calories

Carbs = 4 Calories

Macro Goals

Protein = 700/4 = 175g Protein

Fat = 420/9 = 46g Fat

Carbs = 280/4 = 70g Carbs

1,400 Calories

175g Protein

46g Fat

70g Carbs

EXAMPLE 2

1,400 Calories

40% Protein = 560 total calories from protein / 4 = 140g Protein

30% Fat = 420 total calories from fat / 9 = 46g Fat

30% Carbs = 420 total calories from carbs / 4 = 105g Carbs

1,400 Calories

140g Protein

46g Fat

105g Carbs

1,400 Calories

175g Protein

46g Fat

70g Carbs