{"id":23243,"date":"2021-06-02T20:11:22","date_gmt":"2021-06-02T20:11:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23243"},"modified":"2025-02-20T10:25:01","modified_gmt":"2025-02-20T10:25:01","slug":"macros-for-weight-loss-and-muscle-gain","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/","title":{"rendered":"Macros for Weight Loss and Muscle Gain: Eating the Right Quantities to Reach Your Body Goals"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#What_Are_Macros\" >What Are Macros?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#Proteins\" >Proteins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#Carbohydrates\" >Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#Fats\" >Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#What_Is_the_Best_Macro_Ratio_for_Fat_Loss\" >What Is the Best Macro Ratio for Fat Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#How_to_Calculate_Macros_for_Weight_Loss_and_Muscle_Gain\" >How to Calculate Macros for Weight Loss and Muscle Gain<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#1_Calculate_Your_Basal_Metabolic_Rate_BMR\" >1) Calculate Your Basal Metabolic Rate (BMR)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#2_Work_Out_Your_Activity_Levels\" >2) Work Out Your Activity Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#3_Figure_Out_What_Your_Macro_Balance_Is\" >3) Figure Out What Your Macro Balance Is<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#4_Work_Out_the_Grams_for_Each_Macro\" >4) Work Out the Grams for Each Macro<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#5_Implement_Your_Dietary_Plan\" >5) Implement Your Dietary Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#Is_40_protein_too_much\" >Is 40% protein too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#How_much_protein_should_I_eat_to_gain_muscle_and_lose_fat\" >How much protein should I eat to gain muscle and lose fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#Is_20_fat_macro_too_low\" >Is 20% fat macro too low?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#What_is_the_20_30_50_rule_for_macros\" >What is the 20 30 50 rule for macros?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to losing weight and gaining muscle, there is no one-size-fits-all approach. There has never been. However, there is one factor that remains constant: Your body can lose weight and gain muscle simultaneously. Interesting, right?<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macros_For_Weight_Loss_And_Muscle_Gain_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, regardless of your fitness goal, you need to understand how to balance between diet and exercise. Doing this will ultimately ensure the best results in your fitness plan. An essential aspect of your dietary fitness plan is related to macronutrients, aka macros. Understanding what they are and learning how to optimally consume them will significantly help you achieve your goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Macros\"><\/span><strong>What Are Macros?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Simply put, macronutrients are the primary <a href=\"https:\/\/betterme.world\/articles\/signs-of-nutrient-deficiency\/\">nutrients<\/a> that are crucial for keeping your body healthy and moving. These nutrients give you energy in the form of calories, which are essential in supporting basic bodily functions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The three macronutrients are proteins, carbohydrates, and fats. This means that it doesn\u2019t matter what your dietary plan is; you\u2019re always getting at least one macronutrient. You wouldn\u2019t be able to survive if you weren\u2019t. Apart from supporting your essential bodily functions, macros also play a role in weight loss and muscle gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, let\u2019s look at each macronutrient in detail and the role they play in your fitness goals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Proteins\"><\/span><strong>Proteins<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/signs-of-nutrient-deficiency\/\">Proteins<\/a> are arguably the most important macro for muscle gain and weight loss. They have long been a popular choice for bodybuilders and dieters looking to gain muscle, and for good reason too. Proteins are the building blocks of muscles and organs and it makes up part of every cell in the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apart from that, proteins also form the hormones and enzymes responsible for supporting primary life functions and building and repairing damaged tissues. So why are proteins one of the ideal macros for weight loss and muscle gain? What roles do they play? Let\u2019s find out.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macros_For_Weight_Loss_And_Muscle_Gain_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70887\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss-1024x640.png\" alt=\"Macros For Weight Loss And Muscle Gain \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Proteins Increase Satiety, Making You Crave Fewer Calories<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Better satiety means reduced hunger and appetite. According to this study, proteins can help you achieve this through different mechanisms (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523236643\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This means that when you eat more proteins, you\u2019ll find yourself consuming fewer calories.<\/span><\/p>\n<ul>\n<li><b>Proteins Affect the Levels of Weight Regulating Hormones<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The hypothalamus in your brain is responsible for actively regulating your weight. It processes important signals from hormonal changes in response to feeding. This is how it determines when and how much you eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increased protein intake enhances the production of satiety hormones like peptide YY and cholecystokinin. Conversely, it reduces the levels of ghrelin, the hunger hormone (<\/span><a href=\"https:\/\/ijpeonline.biomedcentral.com\/articles\/10.1155\/2009\/141753\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This has the\u00a0 effect of causing a significant reduction in how often you feel hungry and, by extension, how often you eat (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). And so, the less you overeat, the fewer calories you take in, and the faster you lose weight.<\/span><\/p>\n<ul>\n<li><b>\u00a0More Calories Are Burned When Digesting and Metabolizing Proteins<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It takes energy to digest and metabolize food that we eat in a process known as the thermic effect of food (TEF). Proteins have a higher TEF (20-30%) compared to carbohydrates (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561418313463\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means that more calories will be used to digest proteins compared to other macros.<\/span><\/p>\n<ul>\n<li><b>Proteins Prevent Muscle Loss While Increasing Cellular Metabolism<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Losing weight is not always synonymous with losing bodyfat. When you lose weight, your muscle mass also tends to be reduced too. However, most people really don\u2019t want to lose their muscle mass. What you want to lose is bodyfat both subcutaneous and visceral. If you undereat too drastically, your metabolism will ultimately be reduced in what is known as starvation mode (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3387402\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating more protein reduces muscle loss while building up more muscle (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19927027\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). More muscle will ultimately keep your metabolism high. This particular attribute makes it the most preferred macro for weight loss and muscle gain for men.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macros_For_Weight_Loss_And_Muscle_Gain_\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><strong>Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrates include starch, sugars, and fibers. These macros are our bodies\u2019 most preferred source of fuel. Carbs are ultimately broken down into glucose which is the body\u2019s most efficient source of energy. Our muscles and tissues then use glucose to power themselves through every physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, can you use these macros for weight loss and muscle gain? Here are the roles that carbs play when it comes to losing weight and gaining muscle.<\/span><\/p>\n<ul>\n<li><b>Carbs Prevent Muscle Degradation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Glucose from<a href=\"https:\/\/betterme.world\/articles\/macro-friendly-recipes\/\"> carbohydrates<\/a> is stored as glycogen. This reserve is necessary for ensuring your organs and tissues have enough glucose for optimal performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When this reserve is inadequate, your muscles can be broken down into amino acids and converted to glucose. What this means is that your body will break down your muscles to generate energy in the absence of glycogen or a steady supply of fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC292366\/pdf\/jcinvest00204-0169.pdf\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Severe muscle loss is associated with poor health and a higher risk of death (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5820209\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Your muscles, therefore, need to be in mint condition during your weight loss regimen, and carbs will make sure they are.<\/span><\/p>\n<ul>\n<li><b>Carbs Provide Muscle Glycogen<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, weight loss is all about diet and exercise that creates a regular caloric deficit. As much as you need to watch your diet, you should also occasionally work out. Muscle glycogen is used up whenever you are working out to provide you with energy (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2021\/02000\/coingestion_of_carbohydrate_and_protein_on_muscle.16.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Fiber Reduces Your Belly Fat and Appetite<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fiber is one form of carbohydrate. Soluble fiber is a powerful appetite suppressant. This means that you are likely to take in fewer calories with adequate fiber intake, resulting in weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23885994\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Also, the gut bacteria responsible for breaking down soluble fiber produce short-chain fatty acids during fermentation. These fats help reduce belly fats by increasing the fat burn rate and decreasing fat storage (<\/span><a href=\"https:\/\/www.jlr.org\/article\/S0022-2275(20)35124-5\/fulltext\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macros_For_Weight_Loss_And_Muscle_Gain_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70664\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list-1024x640.png\" alt=\"Macros For Weight Loss And Muscle Gain \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fats\"><\/span><strong>Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/best-fats-for-keto\/\">Keto<\/a> diets have become increasingly popular mainly because they involve eating large amounts of fats and very low amounts of carbs. It may seem counterintuitive to encourage increased intake of fats when trying to lose weight, but it\u2019s not. Well, as long as you\u2019re prioritizing healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fats help our bodies absorb vitamins A, D, E, and K. Additionally, they form a crucial part of our cell membrane structures and make other molecules like hormones. Fats are the most energy-dense macronutrients, so our bodies turn to them when there\u2019s a glucose shortage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the roles that fats play when it comes to weight loss and muscle gain.<\/span><\/p>\n<ul>\n<li><b>Fats Fill You Up for Longer Periods<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It takes more time to digest fats compared to other macros. This will leave you feeling full, eventually creating the scenario of reduced cravings and reduced total calorie intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK53550\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). A small portion of food containing fats will be more satisfying as compared to the same portion size without fats. Generally speaking, the fewer calories you take in each day, the faster you will achieve your weight loss goals and prioritizing a healthy intake of fats can help you manage your daily calorie intake for optimal results..<\/span><\/p>\n<ul>\n<li><b>Fats Help in Regulating Blood Sugar Levels<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You\u2019re probably wondering what blood sugar has got to do with losing weight. Blood sugar levels affect insulin production, affecting your cravings, mood, and food choices. Healthy fats keep your blood sugar balanced throughout the day, keeping your cravings in check (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2654180\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Fats Taste Good<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s no lie that everything tastes better with a pat of butter on the side. If fats will help you enjoy some fresh salad or roasted vegetables, then that is a win-win. Also, adding fats to a meal full of fat-soluble vitamins from vegetables makes it a more filling and tasty meal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So let\u2019s face it. Not all weight-loss diets can be considered tasty. If fats can help you tolerate the dieting process effectively, what\u2019s the harm in that? Also, for vegetarians, this may make fats the ideal macro for weight loss and muscle gain. Nothing makes veggies tastier than a healthy but tasty fat-based dip, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each macronutrient plays a role when it comes to weight loss and muscle gain. However, what are their ideal proportions, and how should you eat them to realize their full benefits?\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-protein-foods-for-muscle-building\/\">The Newbie\u2019s Guide To High-Protein Foods For Muscle Building<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Macro_Ratio_for_Fat_Loss\"><\/span><strong>What Is the Best Macro Ratio for Fat Loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best macronutrient ratio for fat loss can vary depending on individual needs and goals, but here are some common recommendations:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderate Carb, High Protein, Moderate Fat<\/b><span style=\"font-weight: 400;\">: A typical suggestion is 30-40% of calories from carbohydrates, 25-35% from protein, and 20-30% from fats.<\/span>&nbsp;<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Higher Protein Focus<\/b><span style=\"font-weight: 400;\">: Some experts recommend focusing on a higher protein intake, around 1.6 to 2.4 grams per kilogram of body weight, to support fat loss and muscle maintenance.<\/span>&nbsp;<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced Approach<\/b><span style=\"font-weight: 400;\">: Another approach is 40% carbohydrates, 30% proteins, and 30% fats, which can be a good starting point for many.<\/span>&nbsp;<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Ultimately, the best ratio depends on your body type, activity level, and personal preferences. It&#8217;s often beneficial to experiment and adjust based on how your body responds.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macros_For_Weight_Loss_And_Muscle_Gain_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70476\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4893-navy-diet-1024x640.png\" alt=\"Macros For Weight Loss And Muscle Gain \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4893-navy-diet.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4893-navy-diet-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4893-navy-diet.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4893-navy-diet-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4893-navy-diet.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Calculate_Macros_for_Weight_Loss_and_Muscle_Gain\"><\/span><strong>How to Calculate Macros for Weight Loss and Muscle Gain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Keeping track of your macros is crucial if you want to achieve your fitness goals. However, if you\u2019re new to this, you probably won\u2019t know how to count macros for weight loss and muscle gain. Worry not, we\u2019ve got your back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First off, here are some tips that will guide you through the process:<\/span><\/p>\n<ul>\n<li><b>Always Maintain a Reasonable Calorie Deficit<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The logic is simple. Go too big on the caloric intake, and your muscles won\u2019t show due to increased body fat. Go too small on the intake, and the rate at which you lose fat will be extremely slow.<\/span><\/p>\n<ul>\n<li><b>Have a Comprehensive Weight Training Program<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These programs will ensure that you\u2019re actively breaking down muscle tissues and allowing them time to repair. This will help you come out of the program with more robust and bigger muscles.<\/span><\/p>\n<ul>\n<li><b>Include Raw Materials for Muscle Growth in Your Diet<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Always make sure you get enough protein to enhance protein synthesis while ensuring your intake outweighs protein breakdown.<\/span><\/p>\n<ul>\n<li><b>Make Sure Your Hormonal Levels are balanced<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Losing fats and muscle depends greatly on your hormones. Hormones are responsible for releasing fat stores and building muscle tissues. The best way to achieve a healthy hormonal balance is by eating a nutrient-dense diet, getting plenty of sleep, and exercising.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macros_For_Weight_Loss_And_Muscle_Gain_\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Now let\u2019s look at how you can calculate your macros for muscle gain and weight loss.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Calculate_Your_Basal_Metabolic_Rate_BMR\"><\/span><strong>1) Calculate Your Basal Metabolic Rate (BMR)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your BMR is the number of calories you use daily at rest. Many factors, including your biological sex, activity level, and weight, influence the final figure you get when calculating your BMR. The most common way of estimating your BMR is by using the Harris-Benedict equation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This formula factors your weight, height, age, and gender to get your BMR. Here\u2019s how you can get yours:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">655 + (4.35 \u00d7 your weight in pounds) + (4.7 \u00d7 your height in inches) \u2013 (4.7 \u00d7 age)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using a six-foot-tall 30-year-old male weighing 187 pounds as an example, the result will be 1665.85 calories. This means that his approximate daily calorie burn at rest is 1665 calories. This is the bare minimum your body needs to maintain basic life functions. Going below this will result in reductions in metabolism.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h3><span class=\"ez-toc-section\" id=\"2_Work_Out_Your_Activity_Levels\"><\/span><strong>2) Work Out Your Activity Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Next, you must factor in your current activity levels. You do this by multiplying your total calorie count obtained in the first step by the following factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you get little to no exercise in a week: 1.2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you get light exercises a few times a week or exercise a few times a week: 1.375<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you exercise moderately 3-5 times in a week: 1.55<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you exercise heavily in a week: 1.725<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let\u2019s assume that the male in our example exercises moderately, three times a week. We then take his BMR of 1665 calories and multiply it by 1.55 to give his total daily energy expenditure (TDEE). This gives a value of 2580.75 calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">His TDEE is the number of calories he needs daily to maintain his daily weight. So to lose weight, you\u2019ll need to cut that number by 15% for manageable weight loss. To put in some weight, bump up that number by the same amount.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Figure_Out_What_Your_Macro_Balance_Is\"><\/span><strong>3) Figure Out What Your Macro Balance Is<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The next step involves determining how you\u2019ll split those calories to meet your fitness goals. A popular and generally recommended ratio is 40\/40\/20 for protein, carbs, and fats, respectively. It is important to note that there is no universal ratio, but experts advise that proteins take priority when muscle building is the primary goal.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Work_Out_the_Grams_for_Each_Macro\"><\/span><strong>4) Work Out the Grams for Each Macro<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incorporating the 40\/40\/20 ratio in the dietary plan of our male example will give:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteins: 2580 \u00d7 0.40 = 1032 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates: 2580 \u00d7 0.40 = 1032 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats: 2580 \u00d7 0.20 = 516 calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Next, determine the amount in grams for each macro. To do that, divide the figures by the specific calories per gram in each macronutrient. The figures are 9 calories for 1 gram of fat, 4 calories for 1 gram of protein, and 4 calories for 1 gram of carbohydrates. Our male example will therefore have a diet looking like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteins: 1032 calories \u00f7 4 = 258 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates: 1032 \u00f7 4 = 258 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats: 516 \u00f7 9 = 57 grams<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/plate-method-for-weight-loss\/\">Is the Plate Method for Weight Loss Effective?<\/a><\/em><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Implement_Your_Dietary_Plan\"><\/span><strong>5) Implement Your Dietary Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now you know how to calculate your macros. The only thing left is the fine-tuning of your <a href=\"https:\/\/betterme.world\/articles\/personalized-meal-plans\/\">dietary plans<\/a> to fit your goals. Mapping out your meals does not mean being rigid and overly meticulous in your approach. Remember, macro-counting is a flexible dieting approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The occasional parfait won\u2019t throw you off course as long as you keep it, well, occasional. Tracking and calculating your macros before eating may look like a daunting task. Scratch that; it probably is. However, macro dieting does not have to be a long-term venture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Done correctly, macro tracking will always ensure you\u2019re eating healthy while pursuing your fitness goals. The bonus? You\u2019ll always be full without the constant fear that you\u2019re consuming extra calories. When it comes to macro dieting, you can never overeat!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macros_For_Weight_Loss_And_Muscle_Gain_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70388\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4951-how-much-weight-can-you-lose-in-a-year-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4951-how-much-weight-can-you-lose-in-a-year.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4951-how-much-weight-can-you-lose-in-a-year-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4951-how-much-weight-can-you-lose-in-a-year.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4951-how-much-weight-can-you-lose-in-a-year-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4951-how-much-weight-can-you-lose-in-a-year.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_40_protein_too_much\"><\/span><strong>Is 40% protein too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, consuming 40% of your daily calories from protein is not necessarily too much for everyone, but it depends on your overall calorie intake, health status, health goals, and physical activity level. A higher protein intake can be beneficial for fat loss and muscle gain because it helps preserve lean muscle mass, boosts satiety, and supports recovery. However, aiming for 40% protein might be unnecessary for most people unless you\u2019re engaged in very rigorous training or have specific dietary needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most individuals prioritizing muscle growth, a protein intake of 1.6-2.4 grams per kilogram of body weight is sufficient (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Consistently consuming too much protein could lead to digestive discomfort or could displace other essential nutrients like healthy fats and carbohydrates. It\u2019s always wise to consult a dietitian to help customize your protein needs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_protein_should_I_eat_to_gain_muscle_and_lose_fat\"><\/span><strong>How much protein should I eat to gain muscle and lose fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To gain muscle while losing fat, you should aim for 1.6 to 2.4 grams of protein per kilogram of your body weight per day. For example, if you weigh 70 kilograms (154 lbs), this means consuming 112 to 168 grams of protein daily (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This range ensures your body has enough protein to repair and build muscles after workouts while aiding fat loss by maintaining a calorie deficit and managing your appetite.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High protein intake also keeps your metabolism active as digesting protein requires a considerable amount of\u00a0 energy (thermic effect of food). Combine this with strength training to maximize muscle retention and fat loss. Adjust your intake based on workout intensity and how your body responds.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_fat_macro_too_low\"><\/span><strong>Is 20% fat macro too low?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A fat macro of 20% can be on the lower end but is generally acceptable if your diet is carefully planned. Dietary fats are crucial for hormone production, brain function, and absorbing fat-soluble vitamins (A, D, E, and K) (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2011\/12\/weighing-dietary-fats\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While 20% fat might work for some individuals, especially those following higher protein or carb-focused diets, it could be too low for others, depending on their overall health, physical activity levels, and dietary preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most adults, 20-35% of your daily calories from fat is a good range. If you notice low energy levels, hormone imbalances, or issues with recovery, increasing your fat intake slightly (e.g., to 25-30%) could help.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_20_30_50_rule_for_macros\"><\/span><strong>What is the 20 30 50 rule for macros?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 20\/30\/50 rule for macros refers to dividing your daily calories into 20% fats, 30% proteins, and 50% carbohydrates. This ratio is often used as a general guideline for weight loss or maintaining balanced energy levels while still benefiting from muscle repair (via protein) and sustained energy (via carbs).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you eat 2,000 calories a day, this breaks down as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">400 calories from fats (20%)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">600 calories from proteins (30%)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1,000 calories from carbohydrates (50%)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While this approach can work for many, individual factors like exercise, health goals, and personal preferences may require you to tweak these ratios for optimal results. Always prioritize nutrient-dense food sources for all macros to support overall health.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macros_For_Weight_Loss_And_Muscle_Gain_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight and gaining muscles is not always about exercise. Sometimes, you need to make a few tweaks in your diet to achieve this\u2014specifically your macro diets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Macros are an essential piece of the puzzle when it comes to leading a healthy life. They technically control how our bodies grow and develop. Eating them in the right quantities and combinations can lead to phenomenal muscle growth and weight loss. Give macro dieting a shot today and witness a hassle-free way of achieving your fitness goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to losing weight and gaining muscle, there is no one-size-fits-all approach. There has never been. However, there is one factor that remains constant: Your body can lose weight and gain muscle simultaneously. Interesting, right? Also, regardless of your fitness goal, you need to understand how to balance between diet and exercise. Doing [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":71011,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"coauthors":[123],"class_list":["post-23243","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Macros for Weight Loss and Muscle Gain: Eating the Right Quantities to Reach Your Body Goals - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CAN MACROS BE USED FOR WEIGHT LOSS AND MUSCLE GAIN? \u27a4 Here\u2019s everything you need to know about macros and your fitness goals. 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Just keep reading for more info!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-20T10:25:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/532-macros-for-weight-loss-and-muscle-gain-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/55fd3d266e70cbd80aac312eed0dfb05\"},\"headline\":\"Macros for Weight Loss and Muscle Gain: Eating the Right Quantities to Reach Your Body Goals\",\"dateModified\":\"2025-02-20T10:25:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/\"},\"wordCount\":2575,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/532-macros-for-weight-loss-and-muscle-gain.png\",\"articleSection\":[\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to losing weight and gaining muscle, there is no one-size-fits-all approach. There has never been. However, there is one factor that remains constant: Your body can lose weight and gain muscle simultaneously. Interesting, right?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Also, regardless of your fitness goal, you need to understand how to balance between diet and exercise. Doing this will ultimately ensure the best results in your fitness plan. An essential aspect of your dietary fitness plan is related to macronutrients, aka macros. Understanding what they are and learning how to optimally consume them will significantly help you achieve your goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Macros?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Simply put, macronutrients are the primary <a href=\\\"https:\/\/betterme.world\/articles\/signs-of-nutrient-deficiency\/\\\">nutrients<\/a> that are crucial for keeping your body healthy and moving. 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