The best macros for weight loss balance protein, carbohydrates, and fat in ratios that support your health goals and feel sustainable. 

But how do you calculate the right macro ratio for you? This article can be a helpful starting point.

Disclaimer: This article is mainly for educational purposes. You should discuss your macro ratios with your healthcare professional, as individual needs vary based on your medical history, current medications, activity level, and personal health goals. 

Your knownwell team can work with you to determine personalized macro ratios that align with your unique situation and support your long-term health.

What are macros, and why do they matter for weight loss?

“Macros” is a term that’s short for macronutrients, consisting of protein, carbohydrates, and fat. They matter because they provide the energy your body needs to function. Each plays a specific role in how you feel, how hungry you get, and how your body responds during weight management.

Protein supports muscle tissue, helps you feel full longer, and requires more energy to digest than other macros. During weight management, protein helps your body hold onto lean muscle while you lose fat.

Carbohydrates fuel your brain and muscles. Your body breaks them down into glucose for energy. Fiber-rich carbs from vegetables, whole grains, and legumes keep your blood sugar steady and support digestive health.

Fat supports hormone production, helps you absorb vitamins A, D, E, and K, and adds satisfaction to meals. Healthy fats (unsaturated fats: monounsaturated fats and polyunsaturated fats) from sources like avocados, nuts, seeds, and olive oil also support brain and heart health.

Do macros matter more than calories?

Macros can matter more than calories when it comes to affecting the way you feel after eating. Calorie intake is the primary factor that determines whether you lose, gain, or maintain weight. But two people eating the same number of calories can have very different experiences due to their core macros. 

Someone eating mostly protein and fiber-rich foods might feel satisfied and energized. Someone eating mostly refined carbs and low protein might feel hungry an hour later.

Best macro percentages for weight loss (starting point)

The Acceptable Macronutrient Distribution Range (AMDR) frames carbohydrates, fats, and proteins as proportions of total energy intake, guiding dietary planning to balance nutrient intake with reduced risk of chronic disease.

Here are the AMDR's for macros:

• Carbohydrates: 45–65%
• Protein: 10–35%
• Fat: 20–35%

Macronutrient distribution should first reflect your preferences and be tailored based on clinical evidence and your health goals.

Although the AMDR for carbohydrates is 45–65% of total daily energy intake, research suggests that 20–45% of calories coming from carbohydrates may be safe and more effective for certain individuals, particularly those with type 2 diabetes, insulin resistance, fatty liver disease, or obesity and overweight, when applied within a personalized nutrition plan.

How to adjust based on activity level and hunger

If you exercise regularly, you might need more carbohydrates to fuel your workouts and recovery. Athletes and very active people may need a higher intake of carbohydrates while maintaining adequate protein intake as well.

If you're less active or notice you feel better with fewer carbs, you might prefer fewer carbs as part of your nutrition plan.

Pay attention to hunger and energy levels. One of the reasons for constant hunger between meals is that your protein or fiber intake might be too low. So, you can increase your protein and fiber percentages to see if it helps.

When (and how) to adjust your macros

Your body's needs change based on activity, stress, sleep, hormones, and other factors. The best macro ratio is the one you can maintain while feeling good.

Low activity or sedentary lifestyle

If you spend most of your day sitting, your body needs less energy overall. You can reduce total calories slightly and lower your carb intake while keeping protein and fat at moderate levels.

Focus on nutrient-dense carbs like vegetables, berries, and small portions of whole grains rather than cutting carbs drastically.

High intensity training

Regular intense exercise increases your need for carbohydrates to fuel performance and recovery. Active people often benefit from more carbs, especially around workout times. You should also keep protein high to support muscle repair. Your fat intake can stay moderate, depending on how you feel.

Struggling with hunger

If you're constantly thinking about food or feeling unsatisfied after meals, your protein or fat intake might be too low. Try increasing the amount of protein you eat at each meal.

Adding more fiber-rich vegetables and moderate amounts of healthy fats can also improve satiety without significantly increasing calories.

Signs your current macro plan isn't working

• You feel exhausted or foggy-headed regularly. 
• You're losing hair or experiencing brittle nails.
• Your menstrual cycle becomes irregular.
• You can't recover from workouts.
• You're losing muscle along with fat.
• You can't stick with the plan for more than a few weeks.

These signs suggest your current approach needs adjustment. Work with a specialist who understands nutrition to personalize your plan.

Best macro splits for specific goals

Macro splits for fat loss 

Prioritize protein to help preserve muscle tissue during fat loss. Protein also increases satiety and has a higher thermic effect, meaning your body burns more calories digesting it.

Keep carbs moderate and focus on high-fiber sources. Non-starchy vegetables, berries, legumes, and whole grains provide nutrients and volume without excessive calories.

Include fat for hormone health and satisfaction. Healthy fats help you feel full and support the absorption of fat-soluble vitamins.

A sample split for fat loss might look like:

• 40% carbs / 35% protein / 25% fat
• Or 35% carbs / 35% protein / 30% fat

Choose the balance that keeps you feeling satisfied and energized.

Best macro splits for menopause or perimenopause weight loss

Hormonal changes during perimenopause and menopause affect how your body stores fat and maintains muscle. Declining estrogen levels are linked to increased belly fat storage and accelerated muscle loss. To counter these shifts, your macro split needs to shift too.

Prioritize protein 

Higher protein becomes especially important during menopause. Research shows that protein intake of 1.2-1.5 grams per kilogram of body weight helps counter age-related muscle loss and supports bone density, both of which are critical during the hormonal transition.

Moderate to lower carbs 

Moderate to lower carbs from mostly low-glycemic sources can help manage the insulin sensitivity changes that often accompany menopause. Focus on vegetables, berries, legumes, and whole grains rather than refined carbohydrates.

Adequate total dietary fat 

Don't skip fat during menopause, as it plays an active role in hormone regulation. Total fat intake, polyunsaturated fatty acids (PUFAs) from sources like fatty fish, walnuts, flaxseeds, and seed oils have been associated with modest increases in testosterone concentrations in healthy women. 

This means adequate PUFA intake directly supports reproductive hormone balance during hormonal transitions.

So a sample macro splits for menopause may look like:

• 35% carbs / 35% protein / 30% fat
• Or 30% carbs / 40% protein / 30% fat

Our advisors at knownwell can help you determine the right balance based on your individual response and symptoms.

Remember: Protein is important during weight loss

During weight management, adequate protein intake protects muscle tissue. When you eat fewer calories, your body can break down muscle for energy if protein intake is insufficient.

An expert report shows that protein intake of 1.2-1.5 grams per kilogram of body weight helps maintain muscle during weight management. For someone who weighs 70 kilograms (154 pounds), that's about 84-105 grams of protein daily.

Protein also:

• Keeps you fuller longer by regulating hunger hormones.
• Increases the number of calories you burn during digestion.
• Stabilizes blood sugar when eaten with carbs.
• Supports recovery if you're exercising.

Easy ways to increase protein without overhauling your meals

• Add Greek yogurt to breakfast instead of regular yogurt.
• Include a palm-sized portion of protein at each meal.
• Snack on cheese with fruit, or nuts with vegetables.
• Add beans or lentils to soups and salads.
• Choose whole grains like quinoa that contain more protein.
• Consider a protein-rich smoothie when appetite is low.

Your knownwell team can help you determine how much protein you need based on your goals and personal health factors.

Should you use a macro calculator?

You should consider using a macro calculator because they can be useful for building awareness about what you're actually eating. They may be a helpful starting point for some people to estimate needs based on age, weight, activity level, and goals. 

However, calculators have limitations. They use formulas based on population averages, which means they might overestimate or underestimate your individual needs. They also can't account for factors like:

• Your metabolic health history
• Medication effects
• Stress levels
• Sleep quality
• Individual variation in how your body processes food

Use calculators as guides. Start with their recommendations, then pay attention to how you feel and adjust based on your body's signals.

If you've used a calculator and the numbers feel overwhelming or impossible to maintain, that's valuable information. The best eating pattern is one you can actually follow.

How GLP-1s work with macro needs

GLP-1 receptor agonist medications like semaglutide (Wegovy) and tirzepatide (Zepbound) reduce appetite by affecting GLP hormones that regulate hunger and fullness. While this helps create a calorie deficit, it can also make it more challenging to meet protein needs.

A common nutrition concern with GLP-1 medications is inadequate protein intake. When appetite decreases, many people eat less. This can lead to excessive muscle loss during weight management.

Our professionals at knownwell recommend prioritizing protein and fiber early in the day when appetite tends to be better. Aim for 1.2-1.5 grams of protein per kilogram of body weight to help preserve lean muscle mass.

Small, high-protein meals for best tolerance

With GLP-1 medications, smaller portions typically feel more comfortable due to slowed gastric emptying. Try eating protein-rich foods first at each meal:

• Greek yogurt or cottage cheese at breakfast
• Eggs with vegetables
• Fish, chicken, or tofu with a large serving of vegetables
• Legume-based soups and stews

If solid protein feels difficult, consider:

• Protein-rich smoothies
• Bone broth with added collagen
• Soft proteins like eggs or fish
• Small amounts of nut butter with fruit (for example, peanut butter can be a healthy choice)

Speak with a licensed specialist about your specific protein needs and strategies that work with your medication regimen. You can also read our guide to what to eat on Zepbound for more ideas.

How to track macros without going overboard

You don't need to track every gram of food you eat to benefit from understanding macros. Different approaches work for different people.

Apps vs. hand portions vs. plate method

Food tracking apps provide detailed macro breakdowns. They work well if you enjoy data and want precise numbers. They're especially helpful when you're first learning about macros.

If you're tracking, review your week as a whole rather than obsessing over single days. Make small adjustments based on how you felt:

• Low energy all week? Try adding more carbs.
• Constantly hungry? Increase protein or healthy fats.
• Feeling great and making progress? Keep doing what you're doing.

Hand portion method offers a simpler approach:

• Palm-sized portion of protein at each meal
• Fist-sized portion of vegetables
• Cupped hand of carbohydrates
• Thumb-sized portion of fats

Plate method divides your plate visually:

• Half the plate: non-starchy vegetables
• Quarter of the plate: lean protein
• Quarter of the plate: whole grain or starchy vegetable

Choose the method that feels sustainable and doesn't create stress around eating.

Small day-to-day variations in your macros don't derail progress. What matters is your overall eating pattern across weeks and months.

If your protein is lower one day and higher the next, that's fine. If you need more carbs around a workout, eat them. If you're less hungry some days, that's normal.

Look for patterns rather than perfection. Are you generally getting enough protein most days? Do you feel satisfied after meals? Are you maintaining energy for daily activities?

When to talk to a professional about your macros

While general guidelines help many people, some situations need personalized medical guidance.

Speak with us at knownwell if:

• Weight management has stalled despite consistent effort.
• You're experiencing fatigue, hair loss, or irregular cycles.
• You have PCOS, thyroid conditions, or insulin resistance.
• You're taking medications that affect metabolism or appetite.
• You're not sure how much protein you need for your situation.
• You want help creating a sustainable eating pattern.

We can review your complete health picture, including medications, lab work, and symptoms, to recommend macro ratios that support your goals while protecting your health.

Work with people who understand nutrition and metabolism

At knownwell, our advice goes far beyond hot topics like what the best macros for weight loss are.

Our obesity medicine specialists, registered dietitians, and health coaches specialize in complete and weight-inclusive care that meets you where you are. 

We understand that nutrition isn't one-size-fits-all, and we're here to partner with you in finding an eating pattern that supports your health and feels sustainable. 

Your knownwell care team can work with you to:

• Determine appropriate macro ranges for your body and goals.
• Adjust your eating pattern as your needs change.
• Manage nutrition while taking weight management medications. 
• Help you address challenges like low energy, constant hunger, or food aversions.
• Create realistic meal plans that fit your life.

The knownwell team offers both virtual care (available nationwide) and in-person visits at our clinic locations in the Boston area, Dallas-Fort Worth area, Chicago area, New York City, and Atlanta area.

Ready to discuss your nutrition goals with a professional who gets it? Schedule a visit through the knownwell app or visit knownwell.co to get started.

Frequently asked questions

How do I calculate my macros for fat loss?

You can calculate your macros for fat loss using a baseline of 40% carbs, 30% protein, and 30% fat. Use this baseline ratio and track what you eat for a few days to see where you naturally fall. 

Adjust protein upward (to 35-40%) if you're very active or losing muscle. Your knownwell team can help you determine the right ratios for your situation.

Can macros help with abdominal fat? 

Yes, macros can help with abdominal fat as part of an overall weight management plan. While macros can't target fat loss to specific areas, balancing protein, carbs, and fat in a way that creates a calorie deficit helps your body reduce fat stores throughout. 

High-fiber carbs and healthy fats also improve insulin sensitivity, which may help with abdominal fat storage patterns.

At knownwell, we can help you understand what's driving fat distribution in your body and create a personalized approach that addresses your unique situation.

What's a good macro ratio for women over 40?

A good macro ratio for women over 40 involves higher protein (about 30-40%) to counter age-related muscle loss. 

Moderate carbs (about 30-40%) from whole food sources and adequate fat (about 25-35%) for hormone support work well for many women in this age group. Individual needs vary based on activity level, menopause status, and personal health factors.

Should I eat different macros on rest days vs. workout days?

You can eat different macros on rest vs. workout days. Some people feel better adjusting carbs slightly higher on workout days and lower on rest days. Others prefer consistency. 

If you're very active, you might eat 45-50% carbs on training days and 35-40% on rest days, while keeping protein consistent at 30-35%.

How do I track macros without getting obsessed?

To track macros without getting obsessed, you have to focus on food quality and general patterns rather than hitting exact numbers daily. 

Use the plate method (half vegetables, quarter protein, quarter carbs) or hand portions instead of weighing every meal. Track for a week to build awareness, then check in periodically rather than constantly.

Can macros be adjusted for hormonal changes or menopause?

Yes, macros can be adjusted for hormonal changes or menopause. During menopause, prioritizing protein (35-40%) alongside strength training helps reduce the muscle loss associated with declining estrogen. 

Keep up with moderate carbs (30-40%) from low-glycemic sources and adequate fat (30-35%) that add up to the total dietary fat. These all support hormone production during this transition.

Do I need a professional to help get my macro plan right?

Yes, you need professional advice to plan your macro ratios based on your individual factors and health conditions. If you have health conditions, take medications, or feel confused about where to start, working with a healthcare professional ensures your macro plan supports your overall health. 

Your knownwell care team can provide personalized guidance based on your complete health picture.

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