How to calculate macros for weight loss

When it comes to macros for weight loss, many people can achieve success with a higher-protein, lower-carb approach. But there's plenty of room for personalization. In this video, we discuss macros and help you figure out how to choose the best amounts for you.

00:00 Introduction
00:42 Macros for healthy weight loss
03:04 Prioritize protein
04:56 Keep carbs low
06:49 How much fat?
08:45 Summary

About us:

[zerocarbdoc]

The best in educating on low carb Dr. Andreas is one of the most influential health providers on the planet. Thanks Dr. A.

[hollysmith]

I have pcos and had hypertension.
Keto with high fat helped me lose weight, help with pcos symptoms and sent my hypertension into remission. But I felt weak and tired. I increased my protein/lowered fat and I have more strength and energy.

[Samuel.]

I came here months ago to for a rough estimate. I already know that it varies per person but I wanted rough estimates on where to start (50:30:20 protein fat carbs for example)

Higher protein and lower carbs is obvious. Next you’re going to tell me traders buy low and sell high.

For those of you who came here like me, I’m currently on 50:35:15 three months into my diet.

Breakfast is usually 15:20:05. The fats and protein keeps me fuelled for morning gym an hour later. Lunch is 20:10:05. That refuels me after my workout until the end of the workday. Dinner is 15:05:05. I keep it light which helps me sleep better, I realised that having smaller meals at night helped me sleep better.

I consume 1300-1500 calories per day. I recommend setting your target for 20% less than your BMR. Keep calories as a range. It’s impossible to stay precise. If you set yourself a goal of 1400 for example. But you hit 1480, you will feel bad and this could cause you to relapse. Be reasonable and if you are just starting out and you know you consume much more than your BMR, don’t go into a deficit straight away. Start off at 5% less calories for a week, then another 5% the next week.

Don’t starve yourself at dinner, you won’t be able to sleep well on an empty stomach. But don’t eat so much that you sleep with a ton of excess energy that your body will start to churn into fat.

Remember, fat has a memory effect. The more you gain, it’s much easier to regain fat than have more fat. Even if you aren’t ready to incorporate exercise yet, start on your diet today.

When you’re ready to start going to the gym. Your first goal should be “go to the gym twice a week and change. Don’t workout for more than 30 minutes”. The first couple weeks is about building the habit. If you push too hard, you’ll burn out and you won’t maintain your goals. Once you are consistently going twice a week for 30 minutes, push it to 3-4 days. That’s the ideal amount of days for most people. After that, push your time to 45-60 minutes. Make small steps. If your goal is weight loss, your journey will be a year at least. You will notice progress every few weeks, but don’t expect to reach your goal in just a couple months.

The hardest part about habits is creating them. Start off slow and set small easily achievable goals. If you set goals and you don’t achieve them, you will feel demotivated. If they are the first goals you set, you will probably want to give up.

[jessiep]

Thank you for this excellent explanation! After losing 50 pounds (with 15 more to go) I am seeing the benefit of increasing my protein intake. Diet Doctor has been a wonderful source of support and information.

[joshuabellamy]

I honestly love ALLLL of the posts from this channel. I find them informative and they always seem to answer the questions I have! Thank You!

[dorothyoputa]

Thanks so much Dr. Andreas, You’re a great teacher and life saver 😇

[TheGarmineTrex]

Interesting video. What I miss is the nuance between the highly refined carbs (high GI) and the non processed carbs with lots of fiber (low GI) in it. This makes a big difference according several recent studies. Also the moment of the day should have his impact. Keep up the good work 👍🏼

[michellep_]

Clear and easy to follow explanations. Thank you!

[ML-sjgi]

When I search for something about keto, I now add "Diet Doctor" at the front. Thank you.

[thecrazymanfromireland]

Absolutely fantastic video thanks for sharing 👍👍👍

[lovingitonketo]

I try to put out a calendar monthly to help us in keeping within the KETO lifestyle. I try to keep my Carbs under 20, mostly because I did not see a change until I went that low. We also went through a fat intake change because we stalled and nothing happened until we lowed the fat substantially. Protein i try to push to 130 or above and calories I try to keep around 1200 to 1500 depending on the days activity. Great Video

[deannagarcia]

Thank you for your excellent explanation of macros. This helped me understand what macros were?

[r.davidyoung]

This is great 🙌 I'VE BEEN APPRECIATING & SHARING your several discussions on protein and it's importance. BTW I use a phone app to keep track of my macros & micros.

[CarbageMan]

The penalty of not getting enough protein is lean mass wasting, which is not just muscle.

[Jgfvids]

i lost 20lb in the past 10 days just tracking my calories and carb/fat intake. Ive still got a long way to go, but knowledge really is power!!

[jarrodbankston]

Just here to comment and encourage good advice

[aestheticsmag]

My macros that seem to work well:
- 160-180 g protein
- 100 g carbs
- 60-80 g fat

[Jimfrenchde]

A very lucid explanation. I think that the problem with diets is that they emphasize which foods to avoid instead of emphasizing the foods that should be eaten. If one can't get started on a diet because he is hungry all the time, perhaps it is a good idea to encourage the consumption of more proteins and fats before trying to reduce carbs, Since the consumption of proteins and fats curbs hunger, it would then be easier to cut down on the carbs and thereby reduce the calorie intake, Does this make sense?

[lizclegg]

How much protein can you eat without any risk of adversely affecting your kidneys?

[consultoriocarolguzman]

And what about with the BUN, can increase in high protein diet?