The Best Macronutrient Ratio for Weight Loss (2024)

Does It Matter
- Does macronutrient ratio matter for fat loss?
How to Calculate
- How to calculate your ideal macronutrient ratio
Macros vs. Micros
- What are macronutrients vs. micronutrients?
Roles in the Body
- What is the role of each macronutrient in the body?
Comments
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When it comes to losing fat, calorie intake (how much you eat) matters more than the ratio of carbs, fats, and protein in the food

Macronutrients are nutrients that your body requires in relatively large amounts for normal growth and development—carbs, fats, and protein.

According to the U.S. Department of Agriculture (USDA) guidelines’ acceptable macronutrient distribution range (AMDR), recommendedpercentages of total calorie intake for carbs, fats, and protein are as follows:

45%-65% of your daily calories from carbs
20%-35% of your total calories from fats
10%-35% of your daily calories from protein

Calculating your macronutrient ratio for weight loss is similar to counting calories, but the difference is that you need to consider what foods the calories come from.

Does macronutrient ratio matter for fat loss?

When it comes to losing fat, calorie intake (how much you eat) matters more than the ratio of carbs, fats, and protein in the food.

You can lose weighton any diet if you stay in a consistent calorie deficit, which means you are eating fewer calories than you need for total daily energy expenditure.

So while you can lose fat regardless of your macronutrient ratio, counting macros can help you control your appetite, support energy levels, and protect your lean mass while in a calorie deficit.You can potentially lose more fat, build muscle, and achieve better results overall with a macro diet compared to calorie counting alone.

How to calculate your ideal macronutrient ratio

Your perfect macronutrient ratio depends on your goals, activity level, age, health, and genetics.

For weight loss purposes, a moderate carb (30%-40% of calories), moderate fat (20%-30% of calories), and high protein diet (25%-35% of calories) tends to work for most people.

You can calculate your range of macronutrients based on the Recommended Dietary Allowance(RDA) for a 2,000-calorie diet:

RDA for carbs: 130 grams
RDA for fats: 65 grams
RDA for protein: 0.36 grams per pound of body weight

A macronutrient ratio (macro-based diet) looks at the percentage combination of carbs, fats, and protein in your diet rather than the total calorie count alone.

The individual best macronutrient ratio can be calculated based on personal calorie needs, fitness level, and other individual factors.

What are macronutrients vs. micronutrients?

Macronutrients

Macro means large, which in the context of nutrition, relates to the size of the nutrient and its importance in energy balance.

Energy balance can be defined as “energy in” (calories taken in through food) versus “energy out” (calories being used for daily energy requirements). Calories or energy are the core of nutrition and health, and the foundation of this energy comes from the three basic macronutrients.

Your choice of macronutrients can have a significant effect on the achievement of fitness goals including endurance, strength, fat loss, and weight gain.

Micronutrients

Micronutrients are nutrients that your body needs only in small amounts, such as vitamins, minerals, fiber, and antioxidants.

QUESTION According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

What is the role of each macronutrient in the body?

Carbs

Carbs are your body’s preferred source of quick energy. Excess carbs are converted into glycogen and stored as body fat for fuel.
When you consume foods high in carbs, your body breaks them down into a simple sugar called glucose, which provides fuel for the brain, muscles, and various cellular functions.
They are important for muscle recovery, endurance, and strength building.
1 gram of carbohydrate = 4 calories

**Table 1. Food sources of carbs**
High-carb foods	Low-carb foods
Added sugars Baked goods and desserts Beans, lentils, and peas Bread Pasta Rice Whole grains Candy Cereals Polenta Chips Corn Potatoes Fruit Milk Yogurt	Cheese Eggs Fish and shellfish Meat and poultry Melons and berries Non-starchy vegetables Nuts and seeds Oils and butter

Fats

Fats are the most calorie-dense macro and an efficient type of energy store.
Fat is the source of sustained energy, used as immediate fuel or stored as body fat.
Besides providing energy, this nutrient supports the absorption offat-soluble vitamins, such as vitamins A, D, and E.
When you consume fats, they are broken down into fatty acids and monoglycerides. These compounds helpbuild and maintain cellsand provide the body with energy.
There are different types of fat: saturated, unsaturated, and trans fats.
- Saturated and unsaturated fats are found naturally in both animal- and plant-based foods. Unsaturated fat is perhaps the healthiest and is further divided into two types: polyunsaturated (omega-3 and omega-6 fatty acids) and monounsaturated (lower low-density lipoprotein or bad cholesterol levels).
- Trans fatsare mostly found in processed and fried foods, which are particularly dangerous for the heart and blood vessel health.
1 gram of fat = 9 calories

**Table 2. Food sources of fat**
Plant-based fat sources	Animal-based fat sources	Monounsaturated fats	Polyunsaturated fats	Trans fat
Avocado Vegetable oils Nuts Seeds	Meat Eggs Dairy	Nuts Unrefined oils, such as olive and sesame oil	Some types of fish, such as salmon and tuna Unrefined vegetable oils	Processed foods Fried foods

Protein

Protein is the building block of the body and is used to maintain and repair DNA, bones, and muscles.
It is not a preferred source of energy and is the least likely to be stored as body fat.
When you consume protein-rich foods, your body breaks them down into amino acids, which are the building blocks of protein.
Amino acids are then distributed through the bloodstream to the muscles, organs, and other tissues. The body reassembles these amino acids into cells and muscle.
Protein helps maintain lean muscle, takes more energy to digest (more thermogenic than the other macros), and helps control hunger and reduce cravings.
The U.S. Dietary Guidelines recommend 0.36 to 0.45 grams per pound of body weight.
1 gram of protein = 4 calories

**Table 3. Food sources of protein**
Plant-based protein sources	Animal-based protein sources
Nuts Seeds Legumes Soy	Red meat: Beef and pork Poultry: Chicken and turkey Seafood: Fish or shellfish Dairy products: Milk and cheese

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Medically Reviewed on 8/18/2022

References

Image Source: iStock image

The Ratio of Macronutrients, Not Caloric Intake, Dictates Cardiometabolic Health, Aging, and Longevity in Ad Libitum-Fed Mice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087279/

How to Determine the Best Macronutrient Ratio for Your Goals. https://www.acefitness.org/resources/pros/expert-articles/5904/how-to-determine-the-best-macronutrient-ratio-for-your-goals/