The Best Macros For Fat Loss – According To Science

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Calculating your macros for fat loss can be more confusing now than ever before simply because of all the new and different diet trends such as the ketogenic diet, low carb diet, Atkins diet, vegan diet… etc claiming that there diet/macro ratio is the best for fat loss. Although there isn’t one macro mix that can help you magically melt away the pounds, you can effectively optimise your diet/macros for fat loss by taking into consideration your body type, activity level and metabolism.

abs weight loss

However, before deciding which macro ratio you’re gonna use for fat loss you need to first calculate your calorie target because you won’t lose any weight or fat unless you’re in a caloric deficit.

Calculating Your Caloric Deficit

To begin with you will calculate how many calories you need to maintain your current weight, this is known as your Basal Metabolic Rate (BMR).

BMR For Men: (10 x weight (KG)) + (6.25 x height (CM)) – (5 x age (Years)) + 5

BMR For Women: (10 x weight (KG)) + (6.25 x height (CM)) – (5 x age (Years)) – 161

Once you’ve calculated your BMR you’ll need to times this by your Total Energy Expenditure (TEE).

Sedentary (little or no exercise) = BMR x 1.2

Lightly Active (light exercise 1-3 days a week) = BMR x 1.375

Moderately Active (moderate exercise 3-5 days a week) = BMR x 1.55

Very Active (hard exercise 6-7 days a week) = BMR x 1.725

Extremely Active (hard-core exercise 7 days a week or 2x training a day) = BMR x 1.9

After you times your BMR with your TEE you will have now worked out how many calories you need a day to maintain your weight. All you have to do now is subtract 350-400 calories from this number to slowly start losing fat.

Optimising Your Macros For Fat Loss

Now that you’ve figured out how many calories you’re supposed to be eating it’s time to optimise your macros for fat loss by your body type and metabolic rate.

body types


Endomorphs have a very slow metabolic rate and a low carbohydrate tolerance, they’re naturally broad and thick with a pear shaped frame. If you’re an endomorph a good macro ratio to start on would be 40% fat, 35% protein and 25% carbs.


Mesomorphs have a moderate metabolic rate and carbohydrate tolerance, they’re naturally more muscular and well built. If you’re an mesomorph a good macro ratio to start on would be 30% fat, 30% protein and 40% carbs.


Ectomorphs have a very high metabolic rate and a high carbohydrate tolerance, they’re naturally lean with thin limbs and have a narrow frame. If you’re an ectomorph a good macro ratio to start on would be 20% fat, 30% protein and 50% carbs.

These are the 3 main body types, but you could also be a combination of two of these body types. The first is Ectomorph + Mesomorph and the second is Endomorph + Mesomorph, deciding your macro ratio for these two body types will require some tweaking. Here are the ranges you can choose from:

  1. Ectomorph + Mesomorph Macro Ranges = Fats 20-30%, Carbs 40-50%, Protein 30-35%.
  2. Endomorph + Mesomorph Macro Ranges = Fats 30%-40%, Carbs 25%-35%, Protein 30-35%.


We’ve shown you how to calculate your daily caloric intake and macros for fat loss, all you need to do now is to start tracking your intake to hit those targets. The perfect tool to use to track your macros would be the app MyFitnessPal. Remember that 1 gram of fat has 9 calories, 1 gram of protein/carbohydrate has 4 calories and if you like to drink 1 gram/ml of alcohol has 7 calories.


It’s important to start off following the guidelines above, but that doesn’t mean you’ll use this macronutrient ratio forever. It will change when your fitness goals or body fat changes, or if you run into any weight loss plateaus.

If you have anymore questions about your macros then please feel free to leave a comment below about it.

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