How To Calculate Macros For Fat Loss | Step By Step Explained (9 Studies)

In this video, I show you how to determine your fat loss macros!


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The human body needs macronutrients to fuel physical activity and vital bodily functions. There are 3 primary macronutrients, protein, fat, and carbs. The intake of these macronutrients together makes up your daily calorie intake.

Each macronutrient plays a specific role in the body. But how should your macronutrient ratio look when fat loss is the goal? Is a low-carb approach the way to go? Or is a more balanced macronutrient ratio desired? In this video, I will discuss how to calculate your fat loss macros.

Step by step, I will go over each macronutrient and discuss how you can determine what macronutrient ratio is right for you. Because one thing is for sure, there is no universal “best” macronutrient ratio for everyone. Eating preferences and exercise habits play an important role in this discussion.

As mentioned, all 3 macronutrients play a role in the body. Some macronutrients like carbs or fats are often put in a bad light because of their so-called "fattening" effects. But in reality, having an inclusive diet and balancing your macronutrient intake has benefits.

For instance, protein is directly used in building up tissues like muscle. But also other bodily tissues like your hair and skin need protein for growth and repair. If we look at dietary fat, we see that the absorption of fat-soluble vitamins like vitamins A, D, E, and K is enhanced with fat consumption. And when it comes to carbs, carbohydrates increase your glycogen stores, which is an important fuel source for high-intensity activity like lifting weights and running. As you can see, if we want to optimally nourish your body for good performance and health, incorporating some form of all macronutrients is helpful.

In the video, I show you how to balance your macronutrient intake. See the timestamps below.

0:00-2:03 Roles of Different Macros
2:04-2:55 Set A Calorie Deficit
2:56-4:25 Determine Protein Intake
4:26-5:59 Determine Fats Intake
6:00-7:03 Determine Carbs
7:04-8:35 Track Progress & Conclusion

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Studies Referenced

Fat Soluble Vitamins & Dietary Fat:

Brain Uses Carbohydrates (Glycogen):

Protein and Satiety:

Daily Protein Needs:

High-Protein Diets Are Safe:

Carbs/Fat Ratio:

Low-Fat Decreases Testosterone:

Fat Recommendations Athletes:

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[iWannaBurnFat]

Back with another video and today, we discuss macronutrients! I have spoken about individual macros like protein before. But today it is time to discuss how you can set-up an effective macronutrient balance for fat loss.

I hope this helps and let me know if you have any questions!

[filirocks]

This is the most straightforward video on calorie deficit and watching macros (& I’ve been watching YouTube fitness for 7 years). THANK YOU!

[cindyiribe]

Honestly, … this was the best, clear video I’ve watched without all the unnecessary talk ! Great job

[radamante]

I think this is one of the best YouTube video about macronutrients balance if not the the best

[lux-iexq]

I learn so much more than school lol cause most channels don’t explain these information straight forward

[TheDeeps]

Thank you for simplifying the concept. 🙏

[tanzeemjiwani]

Well explained with facts 👍 Thank you for sharing such informational content regularly. I have been following you on Instagram since a long time. Lately I an seeing a lot of fitness accounts are reposting your content and that makes me happy to see you come so far 🙂 Well deserved 👏

[wettonsworld]

Good video! More of us should be teaching people the basics to keep everyone going! Well done

[asmkuntaytemrenanatomi]

Dude I love you being a follower for years now thanks for everything

[ustundentirmigecdi]

Thank you again Mounir. You are very under- followed on youtube. Please keep it up!

[markcarrera]

Such a good explanation. Great work! I need to apply all this.

[gouthamreddy]

Great video. I been looking for this information from long time.

[likeaboss]

Bro I hope your channel will grow soon.

[petarbojovic]

So well explained! I love your content bro, keep it up 💪💪

[priscillabahaw]

Great vid. Wish your channel progressive growth

[aakash.khokhar_]

Can you make a video about mineral and vitamin

[saadmehdi]

Great video as usual mounir
How have you converted the grams into calories for proteins carbs and fats? What is the calculation

[akram-yariisow]

The best carbs to eat to gain muscle? Tnx

[Daniel_]

Didn’t in your “how to calculate maintenance calories” you said to multiply body weight times 15? But in this one you say 11-12? So which would be more accurate