How to Calculate Macros for Fat Loss

Start with maintenance calories (TDEE), then apply a 10-20% deficit. Most people do best around 15% because it is aggressive enough to progress but still sustainable for training and adherence.

Keep protein high (commonly around 0.8-1.1g per lb bodyweight), then allocate remaining calories between carbs and fat based on preference and training quality.

Track weekly trends, not daily fluctuations. If scale trend stalls for 2-3 weeks, adjust by ~100-150 calories and reassess before making another change.