Best Macros for Fat Loss for Women - Optimize Your Diet to Burn Fat

Are you tired of being stuck in an unhealthy weight loss cycle? Between hormonal bloating, weight fluctuation, fad diets, and nutrition misinformation it is almost impossible to tell what works anymore.

If this is you, then this guide weight loss guide is for you!

Weight loss can take its toll on the mind and body. The ebbs and flows of weight management can make it difficult to determine if you are on the right track.

In this article, we discuss the best macros for fat loss for women. We cover the ideal macronutrient ratios, best foods, sample meal plans, and our best tracking tips to achieve sustainable weight loss.

Ideal Macronutrient Ratios for Women’s Fat Loss

A major determinant of weight loss is the amount of calories we consume each day. Studies show that to lose weight, we must be in a calorie deficit, eating fewer calories than our daily energy expenditure.

While this may sound easy, simply cutting food and calorie intake can lead to feelings of hunger and fatigue which make it unsustainable.

This is where macronutrient ratios come in.

Standard Macro Breakdown (Protein, Fats, Carbs)

Macronutrients carbohydrates, protein, and fats all have a purpose in our diet, and when they are carefully balanced can keep us full and our energy levels stable, leading to sustainable weight loss.

The ideal macronutrient ratios for women’s fat loss are:

• Carbohydrates: 40–50% of total calorie intake
• Protein: 25–30% of total calorie intake
• Fats: 20–30% of total calorie intake

Below we discuss eating macronutrients and how they can help support weight loss.

Carbohydrates

Carbohydrates have been scapegoated over the decades for weight gain, with low-carb diets claiming miraculous weight loss when cutting carbs. However, this is far from the truth. Yes, you will lose if you cut carbohydrates, however, this is due to decreased water.

Research shows that 1 gram of water contains 3–4 grams of water. When we reduce carbohydrate intake, we reduce our body’s water content, leading to weight loss.

Studies indicate that carbohydrates are broken down into glucose and used as the primary fuel source. One way the body uses this is by storing it as glycogen our muscle-stored energy source. During exercise, our body uses these energy stores however, when we don’t consume carbohydrates, these stores cannot be restored, leading to a loss of water, reducing body weight.

Sources show that carbohydrates are split into four main types: simple carbohydrates, complex carbohydrates, starches, and fiber.

Simple carbohydrates are made up of a simple structure containing one or two sugars. Found in foods such as white bread, pasta, rice, chips, crackers, fruit juices, sodas, and sugar treats, these are easy to digest, and spike blood sugar levels before rapidly dropping.

Meanwhile, complex carbohydrates contain three to four sugars. As you’d suspect these take longer to break down, providing a gradual increase in blood sugar. This form of carb can be found with fiber, a non-digestible carbohydrate that can slow digestion, improving gut health and improving fullness.

Because of this, complex carbohydrates are more favorable as they can keep us full between meals, helping us to maintain a lower-calorie diet.

Research shows that the recommended daily intake of carbohydrates is 5 to 7 grams per kilogram of body weight per day. We recommend adding foods such as brown rice, quinoa, fruits, and vegetables. These can add volume to meals, improve satiety, and provide sustainable energy.

Protein

Protein is a vital component for optimal health, with sources highlighting its importance in muscle growth, repair, cell transportation, and regulating many processes in the body.

Dietary protein is essential during weight loss. Studies show that protein can improve satiety, and increase thermogenesis, which is when the body expends energy to produce height. This is a powerful mechanism that reduces hunger between meals, lowering daily calorie intake while burning more calories.

Evidence shows the recommended daily protein allowance is 0.8 grams per kilogram of body weight regardless of age. However, additional studies reveal these levels should increase to 1.4–1.6 g/kg/day for physically active individuals, and to as much as 2.3–3.1 g/kg/day for individuals in a calorie deficit. To achieve this, there must be a sacrifice of carbohydrate and fat intake.

This is because when we are in calorie deficit we not only lose body fat, but lean body mass. Increasing protein can help preserve muscle mass, revealing a toned physique.

Below is an example of protein intake for an active individual weighing 70 kg and an individual weighing 70 kg who is in a calorie deficit.

Active individual protein intake:

• 1.4 g x Body weight (kg) = Daily protein intake (g)
• 1.4 g x 70 kg = 98 g

Calorie deficit individual protein intake:

• 2.3 g x 70 kg = 161 g

These are reasonable bench marls for protein which can easily be achieved by adding protein to each meal. We recommend adding 25–30 grams to each meal, this will help maintain satiety between meals, reduce snacking, and increase metabolism, aiding in fat loss.

Fats

Dietary fats like complex carbs and protein have a major role in the body. Similar to carbohydrates, fat has been seen as an unhealthy nutrient, which sources show was promoted by a low-fat movement after the 1980s with its links to weight gain and cardiovascular disease.

However, as time went on and people continued to gain weight, further exploration into the world of fat research would reveal that different categories of fat, including:

Unhealthy fats:

• Saturated fats
• Trans fatty acids

Healthy fats:

• Monounsaturated fat
• Polyunsaturated fat

Healthy fats are now strongly recommended as a part of a balanced diet, with research highlighting benefits including:

• Decrease heart disease
• Decrease inflammation
• Improve triglyceride levels
• Lower blood pressure
• Prevent blood clotting
• Improve cardiovascular health
• Support brain and nerve health

Additional evidence shows that dietary fat can slow digestion, and prolong intestinal contact with glucose, which improves satiety, creating a powerful synergy between complex carbohydrates, fiber, and protein for weight loss.

How to Calculate Your Personalized Macros

To put this into action you must calculate your personal macronutrient ratio. Below we break down the steps to help determine your ideal ration based on your fitness goals.

Step 1 – Determine Your Basal Metabolic Rate (BMR)

Research suggests the following formula to determine your BMR. We will show you using the following example: Andrea, 45 years old, 75 kg, 170 cm tall.

E.g.

• 10 x weight (in kg) + 6.25 x height (in cm) - 5 x age (in years) - 161
• 10 x 75 kgs + 6.25 x 170 cm - 5 x 45 age - 161
• 750 kg + 1062.5 cm - 225 aged - 161 = 1426.5 BMR

Step 2 — Determine Your Activity Level

Once BMR has been calculated, your activity must be accounted for.  This can be determined by multiplying your BMR with the corresponding activity level figures:

• Light or no exercise: 1.2
• Light exercise (1–3 sessions/week): 1.375
• Moderate exercise (3–5 sessions/week): 1.55
• Heavy exercise (6–7 sessions/week): 1.725

Now take Andrea’s BMR and multiply it by her physical activity level. Let’s say she performs moderate exercise (1-3 sessions/week)

• 1426.5 BMR x 1.375 = 1961.4 calorie/day

Step 3 — Select Your Ideal Macro Split

Once you have determined the daily calorie intake, it's time to choose a macros split. The following macro split is based on high protein, which will require lower levels of carbohydrates.

• Carbohydrates: 40% of total calorie intake
• Protein: 30% of total calorie intake
• Fats: 30% of total calorie intake

From here we must determine the exact grams for each macronutrient. Here we must understand that macronutrients have different calories per gram. These are:

• Carbohydrates: 1 gram contains 4 calories
• Protein: 1 gram contains 4 calories
• Fats: 1 gram contains 9 calories

Step 4 — Determine Macronutrients in Grams

From here you multiply your daily calories by 0.4 for carbohydrates (40%), 0.3 for protein (30%), and 0.3 for fat (30%). These decimal multipliers are based on your macro split percentages.

These are then multiplied by the calorie content per gram, for example, 4 calories for protein and carbohydrates, and 9 for fats.

So, it should look like this:

• Carbohydrates: 1961.4 x 0.4 = 784.5/4 = 196 g
• Protein: 1961.4 x 0.3 = 588.4/4 = 105.4g
• Fats: 1961.4 x 0.3 = 588.4/9 = 46.84g

Best Foods for an Optimal Fat Loss Macro Ratio

Choosing the correct foods is essential for weight loss. While all foods contain carbohydrates, protein, and fats, not all are equal.

For example, using the carbohydrate intake listed above 196 g, if this is consumed through simple carbohydrates, it will lead to spikes in blood sugar, leading to fatigue and hunger. However, if these are consumed through complex carbohydrates, it will provide a gradual increase in blood sugar, balancing energy levels and maintaining fullness, making it the better option.

Below we discuss the best food options for protein, carbohydrates, and healthy fats to ensure you are using your daily calorie allowance effectively.

Lean Proteins for Muscle and Satiety

When consuming protein for fat loss, selecting lean sources is essential as it allows us to hit our daily protein target without going over our daily fat intake. Below is a list of protein sources per 100 grams and their calories.

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As you can see from the nutrient-dense, whole-food protein sources, they have varying levels of protein and calorie contents.

Chicken breast and hemp seeds have the highest protein intake of all food on this list, however, hemp seeds contain three times as many calories per 100 grams. This should not be an issue because you will not be consuming 100 grams of hemp seeds in one sitting, but rather adding it to meals.

Meanwhile, chicken breast provides an excellent source of protein at a very low-calorie cost which is why many people choose it as their go-to protein source during weight loss.

Alongside this are protein supplements, which contain between 25–30 grams of protein per scoop at under 150 kcal, making it an excellent source for supplementing your diet.

The key here is to not just solely consume the best sources of chicken and protein powder but to combine different lean protein sources for variety. Lean meat is great for building meals around, while calorie-dense protein sources such as nuts and seeds are great additions that can help provide a boost to protein and healthy fats. This will keep your meals interesting, increasing sustainability for better results.

Healthy Fats for Energy and Hormonal Balance

Selecting healthy fats is essential during weight loss, helping to absorb nutrients, reduce inflammation, and improve satiety. Sources indicate that the recommended daily intake is 1.1 grams for women aged 19–60+ years old. Below we have listed the best foods the healthy omega-3 fatty acids, and their omega-3 content per 100 grams.

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Fiber-Rich, Low-Glycemic Carbs for Steady Energy

During weight loss, carbohydrates tend to be lower to allow for a higher protein intake to help preserve muscle mass. This means that we must carefully choose our carbohydrate source to ensure we are adequately fueling the body and restoring muscle energy stores.

This is why we select complex carbohydrates as they are low-GI, providing slow-release energy. They also contain fiber which improves satiety and gut health. To take advantage of these benefits sources suggest the recommended daily intake is 25–30 grams per day.

Below is a list of foods rich in complex carbohydrate and fiber and their carbohydrate content per 100 grams.

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Sample Meal Plan for Fat Loss Macros

Below is a sample meal plan using many of the foods listed above. These examples will show you that you can create delicious, nutrient-dense meals while losing fat.

High-Protein Breakfasts for Fat Burning

• Smoked Salmon, Avocado and Feta Toast
  • 100 grams smoked salmon, whole grain toast, large avocado, lemon juice, garlic clove, cucumber, arugula, red onion, olive oil, salt, pepper
• Tomato and Spinach Baked Eggs
  • Eggs, olive oil, cherry tomatoes, spinach, feta, chili flakes
• Ground Turkey Breakfast Skillet
  • Ground turkey, salsa, kale, eggs, cheddar cheese, olive oil
• Mixed Berry Protein Smoothie
  • Frozen mixed berries, banana, flaxseeds, chia seeds, low-fat Greek yogurt, unsweetened almond milk, protein powder

Balanced Lunch and Dinner Ideas

• Baked Chicken Veggie Bowel
  • Chicken: 100g baked chicken breast
  • Veggies bowl: small broccoli, large red onion, cooked brown rice, sliced kale, green beans
• Chicken and Cucumber Wrap
  • Whole-wheat tortilla, cup shredded cooked chicken, medium avocado, cream cheese, slices cucumber, cup mixed salad, tablespoons grated carrot
• Mediterranean Quinoa and Pepper Salad
  • Quinoa, scallions, bell pepper, Kalamata olives, cucumber, feta cheese, salt, pepper, lemon
• Baked Tuna Steak and Quinoa with Roast Vegetables
  • Baked Tuna: 100g Tuna Steak, lemon juice, salt, pepper
  • Baked Vegetables: sweet potato, pumpkin, onion, red pepper, broccoli
• Air Fried Portuguese Chicken Salad
  • Chicken breast, mixed greens, cherry tomatoes, cucumber, red onion, corn, avocado, lemon juice, olive oil, salt, pepper
• Air-fried salmon with Brown Rice and Stir-Fried Mixed Vegetables
  • Salmon: Atlantic salmon, Lemon, salt, pepper
  • Side: Brown rice, carrot, kale, zucchini, corn, broccoli, red pepper, onion
• Avocado and Mackerel Salad
  • Mackerel, avocado, lime, corn kernels, cucumber, scallions, black pepper, olive oil, lemon juice

Smart Snacks to Stay on Track

• Protein Balls
  • Oats, vegan protein powder, sesame seeds, cinnamon, raisins, almond milk, vanilla extract
• Green Smoothie
  • Banana, Greek yogurt, baby spinach, flaxseeds, protein powder, coconut water
• Steak and Broccoli Protein Pot
  • Brown rice, ginger, spring onion, broccoli, lean steak fillet
• Dark Chocolate and Almond Clusters
  • Dark chocolate, almonds

Common Mistakes Women Make with Fat Loss Macros

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Determining fat loss macros requires continual monitoring to ensure the body is adequately fueled for sustainable fat loss. Below, we share common mistakes women make during the process to help you achieve great results.

Eating Too Little Protein and Losing Muscle

Not eating enough protein is a common mistake that many fall for during the weight loss process.  Whether this is because of a lack of education, the limitation of food intake, or a desire to not get too bulky, it can lead to loss of muscle, poor recovery, and increased hunger.

As mentioned, dietary protein must be increased during a calorie deficit to prevent muscle loss. To avoid this, we recommend building each meal around 25 grams of protein. This will ensure you are getting a base level of protein to sustain muscle mass and curb hunger.

Over-Restricting Carbs and Losing Energy

Restricting carbohydrate intake is a common pitfall that impairs many women’s weight loss progress. For decades carbohydrates were blamed for weight gain with many swearing them off in search of a more slender figure.

Fortunately, common sense prevailed as evidence highlights the importance of a balanced diet. However, whether it is the remnant of this old belief system or poor education, many still restrict their carb intake for rapid weight loss, which can sadly lead to lower energy levels, poor performance, and decreased satiety.

To avoid this, we strongly recommend using your daily carbohydrate intake by consuming nutrient-dense complex carbohydrate foods such as quinoa, brown rice, whole wheat bread, fruits, vegetables, and legumes. These will provide your body with the energy which is essential during a calorie deficit.

Fear of Fats Leading to Hormonal Imbalances

Chances are that if you are over 30 you would’ve grown up to witness the fat-free movement. While many of us know better, understanding there are different types of fat, some of us still fall trap of limiting healthy fat intake which can lead to poor health and hormonal balance.

Studies highlight that low-fat or fat-free diets can lead to potential hazards including fat-soluble vitamin deficiency, chronic fatigue, impaired cognitive function, and an increased risk of neuropsychiatric disorders.

To remedy this, we recommend adding omega-3-rich foods listed above. These will help hit your dietary fat requirements to improve your health.

How to Track and Adjust Your Macros for Continued Fat Loss

Tracking your calorie and macronutrient intake is essential for fat loss as it helps us stay within our daily limits. We discuss how to track and adjust your macros for continued fat loss.

Using a Macro Calculator and Food Tracker

The best way to track your calorie and macronutrient intake is by using nutrition-tracking apps. Many of these apps allow you to set your daily calorie intake and macronutrient ratios, which then break down the exact amount of carbohydrates, protein, and fats.

From here, it's as simple as inputting your meals, which can be chosen from large food databases. The app then records the calorie and macronutrient content for each meal, streamlining the tracking process.

Signs You Need to Adjust Your Macros

When you set out to lose fat it must be noted that adjusting your macronutrients is not a one-off occurrence. The fat loss process is rarely straightforward forward and those macros you set in the beginning will certainly not apply months down the track when you lose a lot of body weight.

During the process, energy levels can fluctuate, hunger can increase, and soreness can linger, which may require slight adjustments to macronutrient intake.

When energy levels dip, consider increasing carbohydrate intake by 5–10% while reducing protein and fat intake. If you are experiencing additional soreness after training or you're still hungry between meals, perhaps your protein intake needs to increase.

Balancing and adjusting macronutrient intake will happen. During the process, we recommend making your adjustments trialing them for two weeks, and monitoring the results. This will provide you with enough time to determine if your adjustments are effective.

When to Incorporate Refeeds or Carb Cycling

Carbohydrate cycling is the practice of reducing carbohydrate intake for weight loss while increasing intake during the days you are exercising. Admittedly, the weight loss achieved during low-carb bouts will come from a lack of water weight, however, low-carb intakes may lead to greater fat loss due to the depletion of glycogen.

Refeeding of carbohydrates can be done before and after workouts to restore glycogen to improve performance, before being lowered again during times when activity is low so that the metabolism burns fat.

Recap of Best Macros for Fat Loss for Women

Fat loss requires a calorie deficit and while it is easy enough to cut calories and eat less food, sustaining it long-term can be difficult. This is where tracking and adjusting your macros comes in.

Tracking your calorie and macronutrient intake ensures that you are consuming the correct balance of complex carbohydrates, protein, and healthy fats to help you maintain muscle mass, improve satiety, and monitor energy levels during your calorie deficit.

To recap, here are the best macros for fat loss for women:

• Carbohydrates: 40–50% of total calorie intake
• Protein: 25–30% of total calorie intake
• Fats: 20–30% of total calorie intake

We recommend selecting your desired macro ratios using a nutrition-tracking app, aiming to hit your daily calorie and macronutrient goals. If hunger, energy levels, or exercise performance changes, consider adjusting your macros.

Selecting your macros gives you control of your body. Set it up from the beginning of your fat loss journey so you can begin taking major steps to achieve amazing results.

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