# How To Calculate Your Maintenance Macros

Table of Contents

## How do I calculate my macros for weight loss?

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## What is the best macro ratio for fat loss?

The best macros for fat loss According to McMaster University research, a 5 : 3.5 : 1.5 ratio of carbs, protein and fat (when coupled with doing a four-week workout programme) can deliver healthy fat loss results. And in fact, perhaps better results than when reducing carbs and increasing protein.

## What should a woman’s macros be to lose weight?

Your perfect macros can depend on your individual goals, activity level, age, health, genetics, and much more. For weight loss purposes, a moderate-fat (20% to 30% of calories), moderate carb (30% to 40% of calories), and a high protein diet (25% to 35% of calories) tend to work for most people.

## Is 50 percent carbs a day too much?

How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.

## What is the best macro split for cutting?

An ideal macro split would be 35% protein, 25% carbs, and 40% fat.

## How do you calculate maintenance calories?

Multiply your weight by 15 A rough estimate for calculating maintenance calories for a moderately active person is multiplying body weight in pounds by 15 (you roughly need 15 calories per pound of your body weight to maintain your current weight).

## Which macro is most important?

Proteins are the building blocks of your body. Pretty much all lean (non-fat) tissue in your body is comprised of protein, therefore it is the most important macronutrient.

## What is the best ratio of carbs fats protein to lose weight?

In general, most adults should target their diets to comprise of 45-65% Carbohydrates, 10-35% Protein and 20-35% Fat. (If you’re trying to lose weight, the number should be adjusted to 10-30% Carbohydrates, 40-50% Protein and 30-40% Fat.)

## What does a 40 30 30 diet look like?

A 40/30/30 plan is one in which 40% of your daily calories come for carbohydrate sources, 30% of your daily calories come from protein sources, and, you guessed it, 30% of your daily calories come from fat sources.

## What carbs should I avoid to lose belly fat?

Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high. If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day.