How to Do Macro Diet for Weight Loss?

If you’re looking to break your weight loss plateau, macro dieting may be the answer for you. Macros, or macronutrients, are the proteins, fats, and carbohydrates that make up the food we eat.

When you focus on eating the right macros, you can see results like never before. This article explains what macro dieting is and how it can help you lose weight. Let’s discuss the benefits of macro dieting and give tips on how to do it properly.

What Is the Macro Diet?

The macro diet is a way of healthy eating that focuses on consuming the right amount of macronutrients. These macronutrients are proteins, fats, and carbs. The macro diet is also known as IIFYM, which means “If It Fits Your Macros.”

When you eat according to the macro diet, you count your macros instead of calories. This means that you pay attention to the types of foods you’re eating, not just the number of calories they contain. The good news is, most healthy delivery services like label their meals and include nutrition facts. This way, you can control what you eat and adjust foods to your dietary needs.

For example, a cookie and an apple may have the same number of calories, but they’re not going to make the same effect on your body. The cookie is full of sugar and unhealthy fats, while the apple is packed with fiber and nutrients.

The macro diet can be helpful for weight loss because it allows you to eat the foods you love while still losing weight. It’s a flexible diet that doesn’t involve cutting out entire food groups or counting calories all the time.

What Do Macronutrients Mean?

Macronutrients are the three crucial types of nutrients that your body craves in large amounts to function properly: carbs, proteins, and fats.

Carbohydrates are the body’s major source of energy and should make up 45-65% of your total daily calorie intake.

Proteins are vital for cell growth and repair and should make up 20-35% of your total daily calorie intake.

Fats are important for hormone production, cell membrane health, and absorption of vitamins A, D, E, and K. Fats should make up 20-35% of your total daily calorie intake.

How to Start Counting Macros? What Is the Macro Diet

If you’re interested in trying the macro diet, there are a few vital points you should know before getting started. First, you need to calculate your macro intake. This involves figuring out how many grams of protein, fat, and carbs to consume each day. Search for an online macro calculator or consult a Registered Dietitian to help with this step.

Once you know your macro goals, you can start planning your meals around them. Make sure to include a variety of healthy foods from all the macro food groups. And don’t forget to account for snacks and drinks throughout the day.

Remember that you don’t have to eat foods in their macro form. For example, if you’re trying to hit your protein macro, you can eat chicken, fish, tofu, or legumes. And if you’re trying to reach your fat macro, you can add avocado, olive oil, or nuts to your meals.

When it comes to carbs, they can be simple or complex. Simple carbs are found in sugary foods like candy and baked goods. Complex carbs are found in a range of starchy vegetables like potatoes and healthy grains like quinoa. Both types of carbs can be part of a healthy diet, but complex carbs are generally better for your overall health and weight loss goals.

If you’re new to macro dieting, it’s important to start slow and gradually increase your macro intake as you become more comfortable with the diet. Work with a reputable registered dietitian or nutritionist to make sure you’re doing it safely and effectively.

What Are the Main Benefits of the Macro Diet?

When done correctly, the macro diet can offer a few key benefits, including:

  • promoting weight loss by helping you create a calorie deficit;
  • controlling blood sugar levels and boosting insulin sensitivity;
  • increasing satiety and preventing overeating;
  • supporting heart health by reducing bad cholesterol levels;
  • improving digestion and gut health.

The macro diet can be an effective tool for weight loss. When combined with other proper lifestyle choices, such as regular exercise and eating plenty of whole foods, the macro diet can help you reach your weight loss goals.

How to Calculate Your Calories Needs – The Step-by-Step Guide

In case you want to lose weight, you need to create a solid calorie deficit. You need to consume fewer calories than the body can store. To calculate your calorie needs, you will need to know your basal metabolic rate (BMR).

Your basal metabolic rate is the overall number of calories your body burns at rest. You can calculate your BMR using a variety of online calculators. Once you know your BMR, you can begin to calculate how many calories have to take each day.

To get how many calories you should eat each day, start by subtracting 500 from your BMR. This will give you an average of how many calories you should consume each day in order to lose one pound per week. For example, if your BMR is 1800, you would need to eat 1300 calories per day to lose one pound per week.

If you want to lose weight faster than one pound per week, you can continue to subtract calories from your daily intake. However, it is important not to go below 1200 calories per day, as this can lead to health problems.

Remember that the weight loss process is not just about calorie counting. Make sure that you are taking enough of the right nutrients. This means eating a properly balanced diet that includes all of the macro- and micronutrients your body needs.


Counting macros can help you lose weight by ensuring that you are eating the right number of calories and the proper mix of nutrients. However, it is important to control what food you eat and make the right food choices. This means eating a well-balanced diet that includes all of the macro- and micronutrients your body needs.

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