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Did you know?… Macros are overrated for weight loss.
Now that I’ve got your attention, let’s dig a little deeper.
You don't need to eat a magical exact ratio of protein, fat, and carbohydrates to lose weight.
There is a much more simple, realistic, and sustainable approach...
1. Track Total Calories
Why? To make sure you're in a calorie deficit.
Which is in 99.99999% of cases the only way you'll lose weight.
How do I find my total daily caloric target? Well, in a nutshell, take your target weight in lbs and multiply by ~12 (this number depends on your general energy expenditure - use a multiplier of <12 for a more sedentary lifestyle and >12 for a more active lifestyle (this person works out rigorously most days of the week and is also active outside of the gym).
Finish within 100 calories of that number each day.
So, back to our general multiplier of 12 - if your target weight is 150 lbs, eat 1700-1900 calories per day.
2. Track Protein
Why protein? Because it keeps hunger under control and helps prevent muscle loss.
Take your target weight in lbs and multiply by 0.7 . Now take your target weight in lbs and multiply by 1 . That is your protein range.
So if your target weight is 150 lbs, eat 105-150g of protein per day.
3. That's it. Calories and protein. Simple.
Where your carbs and fat end up each day comes down to personal preference.
The only thing to bear in mind is to ensure you get at least 20% of your daily calories from fat - for general health reasons.