How to manipulate macronutrients for weight loss

Lesson
Materials

The macronutrient breakdown is slightly different than bodybuilding. This is because some nutrients are more important than others in weight loss compared to bodybuilding. 

Your total daily calories should be split like this:

  • 50-55% carbohydrates (carbs)
  • 15% proteins
  • 23-30% healthy fats
To calculate these, simply follow the below equations:

Carbohydrates

Divide your total daily calories by 2 which will provide the total number of calories that should come from carbohydrates. Then, divide that number by 4 to obtain the grams since there are 4 calories in each gram of carbohydrate.

Proteins

Multiply your total daily calories by 0.15 which will provide the number of calories that should come from proteins. Then, divide that number by 4 to obtain the grams since there are 4 calories in each gram of protein. 

Take away the calories that you will be consuming for proteins and carbohydrates dedicating the remaining calories to healthy fats. 

Healthy fats

Once you’ve deducted the calories for both proteins and carbohydrates, the remaining calories should be dedicated to healthy fats. This should roughly equal 30% of your total daily calories. Once you have the calories, divide them by 9 to obtain the grams since there are 9 calories in each gram. 

If you haven’t done in the bodybuilding module, be sure to download a guide to macronutrients in the ‘materials’ tab at the top of the lesson which will help you track your calories and macros in the future. 

If you haven’t already, make sure to download the macronutrient cheat sheet from the maerials tab above the lesson.