How to calculate macros for weight loss

View all the references in our complete guide: www.dietdoctor.com/weight-los...
When it comes to macros for weight loss, many people can achieve success with a higher-protein, lower-carb approach. But there's plenty of room for personalization. In this video, we discuss macros and help you figure out how to choose the best amounts for you.
00:00 Introduction
00:42 Macros for healthy weight loss
03:04 Prioritize protein
04:56 Keep carbs low
06:49 How much fat?
08:45 Summary
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[@Samuel.55]

I came here months ago to for a rough estimate. I already know that it varies per person but I wanted rough estimates on where to start (50:30:20 protein fat carbs for example) Higher protein and lower carbs is obvious. Next you’re going to tell me traders buy low and sell high. For those of you who came here like me, I’m currently on 50:35:15 three months into my diet. Breakfast is usually 15:20:05. The fats and protein keeps me fuelled for morning gym an hour later. Lunch is 20:10:05. That refuels me after my workout until the end of the workday. Dinner is 15:05:05. I keep it light which helps me sleep better, I realised that having smaller meals at night helped me sleep better. I consume 1300-1500 calories per day. I recommend setting your target for 20% less than your BMR. Keep calories as a range. It’s impossible to stay precise. If you set yourself a goal of 1400 for example. But you hit 1480, you will feel bad and this could cause you to relapse. Be reasonable and if you are just starting out and you know you consume much more than your BMR, don’t go into a deficit straight away. Start off at 5% less calories for a week, then another 5% the next week. Don’t starve yourself at dinner, you won’t be able to sleep well on an empty stomach. But don’t eat so much that you sleep with a ton of excess energy that your body will start to churn into fat. Remember, fat has a memory effect. The more you gain, it’s much easier to regain fat than have more fat. Even if you aren’t ready to incorporate exercise yet, start on your diet today. When you’re ready to start going to the gym. Your first goal should be “go to the gym twice a week and change. Don’t workout for more than 30 minutes”. The first couple weeks is about building the habit. If you push too hard, you’ll burn out and you won’t maintain your goals. Once you are consistently going twice a week for 30 minutes, push it to 3-4 days. That’s the ideal amount of days for most people. After that, push your time to 45-60 minutes. Make small steps. If your goal is weight loss, your journey will be a year at least. You will notice progress every few weeks, but don’t expect to reach your goal in just a couple months. The hardest part about habits is creating them. Start off slow and set small easily achievable goals. If you set goals and you don’t achieve them, you will feel demotivated. If they are the first goals you set, you will probably want to give up.

[@zerocarbdoc]

The best in educating on low carb Dr. Andreas is one of the most influential health providers on the planet. Thanks Dr. A.

[@christianwallin4993]

He said one thing earlier and something completely different now. I'm kinda amazed people aren't taking notice.

[@hollysmith1347]

I have pcos and had hypertension. Keto with high fat helped me lose weight, help with pcos symptoms and sent my hypertension into remission. But I felt weak and tired. I increased my protein/lowered fat and I have more strength and energy.

[@jessiep2931]

Thank you for this excellent explanation! After losing 50 pounds (with 15 more to go) I am seeing the benefit of increasing my protein intake. Diet Doctor has been a wonderful source of support and information.

[@christianwallin4993]

Increasing your protein will increase your insulin. It's insulin that causes fat accumulation, not calories. Go back a few years and listen to what he said back then. It's two completely different diets. They are nowhere near the same thing. And you're all just buying it?

[@robinbeers6689]

@@christianwallin4993 I agree that the DD recommendations have changed but might that also be updating their stance to reflect new information? Like the information that GNG is a demand driven process, not supply driven. Your body won't make glucose unless it needs it.

[@christianwallin4993]

@@robinbeers6689 But increased protein will increase insulin, and insulin is a fat accumulating hormone. This is common knowledge by now. Everybody who's into this diet should know this. It's one of the first things we learn. Something seems to have happened to Diet Doctor in around april of this year, and they suddenly started changing LCHF for LCHP, after years upon years of promoting LCHF. That's very suspicious to me. Makes me think something isn't right.

[@christianwallin4993]

@@robinbeers6689 And without ketones, the body will need glucose. So it starts making glucose out of the protein. Doesn't sound healthy to me.

[@robinbeers6689]

@@christianwallin4993 Yes, they have moved the emphasis to getting enough protein over chugging down bunches of oily coffee while still keeping the carbs low. That doesn't mean "something isn't right". It means that we know more now than we did then. GNG is demand driven not supply driven. The old trope that "too much" protein "turns into chocolate cake in your body" is just nonsense. Yes there is a small transitory bump in insulin from a protein meal, so what? That's it's job. It's not elevation of insulin that is the villain, it is CHRONIC elevation of insulin.

[@joshuabellamy2488]

I honestly love ALLLL of the posts from this channel. I find them informative and they always seem to answer the questions I have! Thank You!

[@dorothyoputa7627]

Thanks so much Dr. Andreas, You’re a great teacher and life saver 😇

[@ML-sj3gi]

When I search for something about keto, I now add "Diet Doctor" at the front. Thank you.

[@michellep_83]

Clear and easy to follow explanations. Thank you!

[@thecrazymanfromireland]

Absolutely fantastic video thanks for sharing 👍👍👍

[@TheGarmineTrex]

Interesting video. What I miss is the nuance between the highly refined carbs (high GI) and the non processed carbs with lots of fiber (low GI) in it. This makes a big difference according several recent studies. Also the moment of the day should have his impact. Keep up the good work 👍🏼

[@tinnikavalentine2915]

Awesome Explanation!!

[@lovingitonketo]

I try to put out a calendar monthly to help us in keeping within the KETO lifestyle. I try to keep my Carbs under 20, mostly because I did not see a change until I went that low. We also went through a fat intake change because we stalled and nothing happened until we lowed the fat substantially. Protein i try to push to 130 or above and calories I try to keep around 1200 to 1500 depending on the days activity. Great Video

[@Philipk65]

Thank you this is great information 👍

[@rgran4]

Thank you Doctor!

[@CarbageMan]

The penalty of not getting enough protein is lean mass wasting, which is not just muscle.

[@deannagarcia3900]

Thank you for your excellent explanation of macros. This helped me understand what macros were?

[@ahmedsabry3909]

Gr8 explanation

[@theotherside6436]

Thank you sir !

[@sues3728]

Thank you 🙏

[@bee-wv2jr]

Helpful👍👍

[@rainermaelger4726]

Danke

[@Jgfvids]

i lost 20lb in the past 10 days just tracking my calories and carb/fat intake. Ive still got a long way to go, but knowledge really is power!!

[@Thelegendaryhb0ss]

Water weight

[@1HeatWalk]

Fake.

[@jarrodbankston2517]

Just here to comment and encourage good advice

[@r.davidyoung7242]

This is great 🙌 I'VE BEEN APPRECIATING & SHARING your several discussions on protein and it's importance. BTW I use a phone app to keep track of my macros & micros.

[@kcswifey4976]

What app?

[@aestheticsmag5955]

My macros that seem to work well: - 160-180 g protein - 100 g carbs - 60-80 g fat

[@GlennMarshallnz]

Hi, what's your typical daily food choices? Thanks.

[@Jimfrenchde]

A very lucid explanation. I think that the problem with diets is that they emphasize which foods to avoid instead of emphasizing the foods that should be eaten. If one can't get started on a diet because he is hungry all the time, perhaps it is a good idea to encourage the consumption of more proteins and fats before trying to reduce carbs, Since the consumption of proteins and fats curbs hunger, it would then be easier to cut down on the carbs and thereby reduce the calorie intake, Does this make sense?

[@feelMYmeat]

Great explanation, Doc. For the "inexperienced" you make it very easy to understand. We appreciate the work of Diet Doctor. To anyone who would like to see *Low-Carb/High protein/medium to high fats/OMAD/22/2* in action, hop over to my place. Lots of real-world info. Good luck - Leo Low-Carb Lion

[@gmo709]

I think the % of protein is key. Need more protein vs the energy side...in grams when possible. Carbs hold up fat burning but eating fat also will end up in more fat though. I think we need a higher protein % vs (net carbs plus fats). And ditch refined carbs and oils. And get sunlight, move, lift some weights, and walk. It is also ...more than just diet.

[@fitoldster8945]

Seems like the LCHF movement has going from promoting high fat to ALSO promoting high protein… I like it.

[@angelgirldebbiejo]

Yes because for many we don't need the fat....we got our own fat.

[@scamdem1c]

@@zlmdragon. their "high protein" isnt even high protein. its MODERATE protein. its still keto. some on keto eat like 15-25% protein, and still remain in ketosis. also what about the carnivores, eating 30-40% protein and still in mild ketosis during mornings even with the dawn effect. the point of keto is to get into ketosis mostly through a low carb approach.

[@slbailey65]

@@angelgirldebbiejo Yes, like Dr. Fung says you don't want to eat so much fat that your body do not use your fat stores.

[@lizclegg7556]

How much protein can you eat without any risk of adversely affecting your kidneys?

[@consultoriocarolguzman4935]

And what about with the BUN, can increase in high protein diet?

[@kushjaiswal2621]

I aim for 120- 150 grams of protein ~500 cal 100-120 grams of carbs ~ 450 cal 70-90 grams of fat ~700 cal Total 1650 cal

[@simplytine2939]

I lost weight on low carb diet high protein i didnt pay much attention to my fat but id add them more in my diet.

[@tracycabrera1950]

Works with high insulin resistance too?

[@katarinasimeone1358]

Great video! Can you eat fruit on a low carb highly protein diet and still lose weight if it fits into macros?

[@dietdoctor]

That is going to vary from person to person based on their metabolic health. Here is our general guide for low carb and fruits. www.dietdoctor.com/low-carb/fruits

[@warfighterzas]

Iv been tracking my macros for the past 3 - 4 months i was 240 im 230 now. I go for 150g of protein and 190g carbs and 63g fats. This progress iv made im not happy with at all. So im going to try lowering my carb intake and hope this works for me. Im sick of being over weight.

[@jamesclifford1225]

Goodluck dude. You got this!

[@ethan7505]

Eat cleaner, less packaged food. More eggs, meats , fish . Cut sugar for fruits. Greek yogurt is amazing when paired fruits and nuts. I lost almost 60lbs in 4 months . Get active and sweat . Weight train while you're still heavier, the image you'll have after is crazy. I fall for myself every time I looks in the mirror

[@user-kx1mx6er4b]

The problem for me is that I eat so many dishes with mixed macros...for example I eat dumplings, dumplings have meat inside but the skin is carbs. How do I count them separately?

[@stevec3872]

After 14 months on keto I've lost all the weight I need to lose, have kept it off for a year, and I've never counted macros, not once.

[@scamdem1c]

what about gaining weight? is there a way to gain weight(in a healthy way), while doing low carb? i find it almost impossible going up by even a kilogram on low carb.

[@dietdoctor]

Here is our guide to gaining weight. www.dietdoctor.com/low-carb/gain-weight

[@flipino007a]

@@scamdem1c whole food protein like beef, lamb, shrimp, lobster, salmon, tuna and sardines. I limit chicken and pork due to the PUFAs. Try to get at least 1 gram of protein per lb of ideal bodyweight.

[@roses9339]

I was vegetarian for over 20 yrs, I didn't eat processed foods. I started Keto Feb 2021, unfortunately the medius/minimus muscles on the right side have torn completely. I've had 2 unsuccessful surgeries to attach, the tissues are too weak to hold the stitches. The muscle viability for the rest of my body is pretty weak, I wonder how long if at all having meat etc will improve my muscle strength. Also I've been an avid walker all my life, out of necessity (don't drive) but mainly for the sheer joy, now I struggle to walk 5 minutes with support because pain becomes too severe. Cheers Rosemary Perth Western Australia (71 yrs)

[@scamdem1c]

good luck to you. eating meat would certainly help. but it would surely take a while. im young, trying to gain muscle. its been weeks now, and ive had disappointing gains. they say naturally gaining muscle through good diet and exercise would take months or even a few years. unless if you use steroids and get super jacked within only a year lol. i guess developing a naturally healthy body takes a long time

[@andremacariobarros]

Thank you for this precious information. I kindly suggest a video of the following topic (if such experiment which I will mention exists). People who start a LCHF diet at, some point, two days, a week, during the weekend, etc, usually begin to missing carbs. And, at such point, a lot of them give up on LCHF and return to their old habits. But there are some people who decide to fight against such desire and, surprisingly, after some period of time, three, four, six weeks, they begin to feel fine and the carb missing desire is considerably attenuated. My question is: do you know if there is any there any experiment which performs RMI tests to measure the behaviour of patients who is facing this adaptation phase (carb missing)? I ask you this because Dr. Ludwig already did an experiment[1] which measured the influence of carbs in terms of percentages suggesting diferent levels of brain reward. And they used RMI to conclude their observations. [1] doi: 10.1093/jn/nxab090 ps: if there aren't studies regarding this adaptation period with RMI, could you recommend any articles which treat this topic? Regards

[@Grany4]

I’m doing carnivore right now due to the fact after having Covid in July I have had horrible problems with my blood sugar. My A1C a week before I got sick was 6.2. Now I know that’s still not perfect but after faithfully doing Keto my A1c went from a 9.5 to that 6.2. And I was taken off of 2 pills a day for my diabetes to 1 and told if I could get my A1c under a six they would take me off of that diabetic pill also. I was totally excited then came down with Covid. Here it is four months later had my A1c ran 7.9 talking about crying all the way home did I ever. I was told that there are people that are diabetics that’s had Covid has a hard time. So the first thing I did was a liver detox. And then I went on carnivore. I’ve been on carnivore for a month and I’ve lost 14 pounds and I don’t even know how many inches. This morning my fasting sugar was 110. I know that’s not perfect, but a month ago it was running from 189 to 210 every morning. My question after explaining all this is if I go from carnivore to keto again Can I successfully continue to lose weight and keep my numbers down if I just count my 20 or under carbs a day? will that help me to still lose weight and keep my sugar going down. In the past when I did keto I drove myself crazy counting every macros I put in my mouth. Unfortunately I cannot deal with it right now. I’m taking care of an elderly father and I’m the only one here to do it. I’m homeschooling my grandson temporarily, And now I find out that I’m going to have to have a rotary cuff surgery because of a complete tear. I’ve got more on my plate than I know what to do with and the last thing I feel like I can handle is trying to constantly tracking my macros. I’ve already made up my mind that I will probably do more of a Ketovour. My husband will grill out most nights when I can’t cook after surgery. I still will be eating very little carbs and most of those carbs will be vegetables. What are your thoughts about my success doing this. By the way my husband lost 18 pounds this month and inches also. That’s all he had to lose!🎉. Unfortunately for me I’ve got a long way to go, but I do enjoy the Keto lifestyle.

[@pokefan5ever]

I would love someone to answer this question for me. Is there a difference in the insulin spikes from carbs versus insulin spikes for protein? I believe I read somewhere that the insulin spikes from carbs negatively affect appetite more than insulin spikes from protein, but I don’t know what the reason/mechanism is behind that.

[@feelMYmeat]

Because sugar/carbs (same thing) is addictive and so the body will crave it more and more. So, compounding the addiction more and more equalling more frequent and higher insulin release from the pancreas which will eventually cause insulin resistance/T2D. Think about it: when an addict needs a fix, they don't crave a chicken leg.....they crave chocolate, ice cream, cake, and so on! If only they could override that immediate craving and opt for the chicken leg, ....not going to happen ; )

[@scamdem1c]

insulin spikes from protein dont last as long as carbs. also protein stimulates glucagon release.

[@redburtley6021]

@@scamdem1c That's the correct answer/

[@misscndnwoman2177]

Good morning Dr. I have one kidney due to RCC radical nephrectomy. I wonder if this is the best diet for me ? I'm 63 and need to lose about 30 lbs. Please help. I don't have a Dr at the moment here in BC Canada as my drs office and entire town burned to the ground on June 30 of this year. Thanks so much for your excellent explanation. 🇨🇦✌🙏

[@zerocarbdoc]

Cutting out sugar and processed foods is never a bad idea. If you have only one kidney there is no nutrition in processed foods that you absolutely have to have and sugar presents a whole additional list of problems. With your situation conservative changes are always prudent.

[@dietdoctor]

Here is our guide to low carb and kidney health. www.dietdoctor.com/low-carb/kidney-health

[@r.davidyoung7242]

This may help too. See Dr. Sarah Huen MD PhD: "What is a Kidney Healthy Diet? Context Matters". But big part of the answer is that insulin resistance & not protein, damages the kidney

[@misscndnwoman2177]

@@r.davidyoung7242 thanks so much🇨🇦🙏

[@misscndnwoman2177]

@@dietdoctor thanks so much 🇨🇦🙏

[@iamjamesgill]

I've studied DietDoctor resources a lot, and I'm grateful for them. However, the greatest source of confusion and discouragement is the discussion around calories--do they count? If so, how many for weight loss? You clearly say they count here, so they ultimately need to be monitored for weight loss. but--how do I calculate daily calories for consistent, long-term weight loss? I need to lose 95 more pounds, but the calorie picture is awfully confusing, and may be the source of my frequent plateaus. The 'high protein' vs. 'high fat' (LCHF) discussion is somewhat confusing too.

[@dietdoctor]

You may find this helpful. www.dietdoctor.com/low-carb/calories

[@1HeatWalk]

These macros are pretty much the keto diet I am on.

[@GregariousAntithesis]

Macro ratios arent that important if you eliminate high glycemic foods.

[@mehnazjalil7661]

Can we eat beef tallow for weight loss and how much

[@dietdoctor]

Here is our guide for incorporating fats on a low carb diet. www.dietdoctor.com/low-carb/fat

[@lizclegg7556]

Surely what you call a lower carb higher protein approach is actually a high fat approach.

[@guidoylosfreaks]

I can't go that low on carbs. I tried a keto diet for a while and I turned yellow, I had diarrhea and in overall I felt like crap. I keep from 25 to 35% of carbs eating veggies and fruits and still I've lost 20 lbs.

[@Joy80JJ]

I can never reach the amount of protein for my 5'2" height doing omad or 2 meals a day with IF. Always short like by 40grams. Never hungry to eat 3 meals..even 2 is pushing it.

[@feelMYmeat]

Hello Joy, STOP COUNTING! I'll precede that with "common sense" You would gain a lot of insight if you head over and see my day-to-day routines. Good luck

[@adamstrachn]

I aim for at least 230g of protein daily (6ft 227lbs). It's tough to eat all that in meat/veg. Try adding in a couple protein shakes. Easy to get in 25-50g of protein quickly.

[@dirkdil8268]

I realise obesity and metabolic disfunction in an issue. But what do you do at ghe other end? After losing 30kg and not requiring further loss, then what? A return to carb loading really upsets the system. I can't eat more plant matter, my body rejects that. More meat?

[@dietdoctor]

While this guide addresses gaining weight with keto, you may find some of the strategies helpful. Congratulations on your success to date. www.dietdoctor.com/low-carb/gain-weight

[@katlinden4663]

Why do we even count calories in protein when we don't use if for fuel?

[@CarbageMan]

1) It can be used for fuel. 2) Counting calories is controversial anyway.

[@realimagevanity2289]

I know DietDoctor pushes a high protein diet but I couldn’t wrap my head around it. Especially after middle age; there are lots of literatures that proves human body can recycle old proteins brilliantly. Why eat higher protein?? Just to break it down to sugar and the rest peeing it out?? I believe a real lean mass loss only happens in starvation cases where there are no energy sources, this is because you can’t recycle fuel.

[@katlinden4663]

@@CarbageMan I realize that but that's only last resort. We shouldn't count is on a daily basis.

[@CarbageMan]

​@@katlinden4663 Many discourage counting calories at all.

[@CarbageMan]

@@realimagevanity2289 The older you get the more protein you need because your body doesn't absorb it as well. The reason to eat higher protein is because you're not eating enough. If you are, then you don't need higher protein. I had to increase mine. You're wrong about "only happens in starvation." More energy doesn't mean enough protein. Your body cannot replace protein with fuel. Thus, you must get enough protein to match your needs. In particular, these are "essential" amino acids your body cannot make.

[@Mynameisgooood]

How you loss fat if you eat fat?

[@ashleyb85]

Caloric deficit

[@wilhelmtaylor9863]

Didn't you forget the vodka macro?

[@daysoftheboo]

What if you eat a high fat low carb diet with enough protein but you're absolutely miserable and you don't enjoy it at all? Should you still push and do it even though your emotionally miserable? Or is it just as important to find a diet that you emotionally enjoy? I would enjoy a higher carb diet with enough protein but let's say high fat low carb is what will get you the results but you will be miserable the whole time, then what would be the best choice?

[@dietdoctor]

The best option is finding something that is enjoyable and healthy at the same time. That may look different for different people.

[@daysoftheboo]

@@dietdoctor despite the popularity of the carnivore diet right now I feel more satisfied physically and mentally eating more carbs, I also have a very active life, it is tempting to try a low carb or a carnivore diet because I see everyone getting results and I want to achieve health and aesthetic goals but I just wouldn't be happy eating those diets, I do eat meat and animal foods but to me they're for nutrition there is no enjoyment eating those foods like there is with plant foods at least for me anyway

[@nancykorzeniowski4645]

Tried everything nothing worked until I did low carb / protein

[@davidwinebrennerjr4196]

Thank you for starting the video with energy balance! It’s primacy not CIM

[@NobleSteed00]

You can NOT overeat fat. That's the whole point of a high fat diet. Provided it's the right fat of course.

[@dietdoctor]

Even when keeping carbs low, fat shouldn't be considered a "free food". www.dietdoctor.com/low-carb/keto/myths

[@NobleSteed00]

@@dietdoctor you can consider it all you want, if you eliminate carbs your satiety drives your food intake. and nothing satiates you better than saturated fat. sugar forces you to eat more and more, fat does not.

[@lotusflower3154]

I had to lower my fat and lower my carbs to a extreme to see weight loss

[@moniqueroberts123]

Sexiest doctor on KZbin! Thanks for the info 👍🏻

[@mythicwolfie2774]

ok i need to know im like 269 pounds as a 15yr

[@danao1796]

Watched the whole video and I still don't know how to calculate macros for weight loss...

[@dietdoctor]

You can find it explained in more detail here: www.dietdoctor.com/weight-loss/macros

[@HabibullahNahid]

When you've low insulin level, you're ended up losing protein (not just lean muscle including bone mass, skeletal muscle and organs), so why someone in the earth wants to lower his insulin level by eating fats? (Fat gives you nothing good than carb). From my point of view I think fat and carbs works at the same way, because they are just the same, consist of hydrogen Oxygen and carbon, here protein is unique which needs nitrogen. 1. Low carb high protein high fat 2. Low fat high carb high protein Above these two, both of the diet works if you are in calorie deficit. (For high carb high protein diet you can take carbohydrate with higher fibre content that's it.)

[@SOglam101]

Please educate yourself about the topic, you can start with dr fung’s videos about this topic 🤗

[@HabibullahNahid]

@@SOglam101 been following Dr. Fung since 2017 and finally ended up with this conclusion. You should follow other doctors as well incl Dr. Ted Naiman, this channel etc.

[@MJ-qj3xb]

How is that Kevin Hall 2021 study showed circa 700 lower kcals on vegan? Sic - same ppl! Fyi - excessive protein diet long run will jack up your blood glucose no worse than carbs if u t2d.

[@madsmadsoleh8642]

Eat real food. Learn how to cook 😅