How to Calculate Macros for Weight Loss

by Burst Health August 14, 2025

If you're exploring ways to lose weight sustainably, you’ve probably come across the term “macros.” Short for macronutrients, these are the core components of your diet. These include protein, carbohydrates, and fats. Unlike calorie counting alone, calculating macros can offer a more personalised approach to weight management by focusing on what your body actually needs to function, build muscle, and burn fat.

In this guide, we’ll explain how to calculate your macros for weight loss, why balance matters, and how to get the right support on your journey with Burst Health.

What Are Macros and Why Do They Matter?

Macronutrients are the nutrients your body needs in large quantities. There are three primary types:

Protein: Essential for muscle repair, growth, and maintaining lean body mass. Protein also helps with satiety, meaning you’ll feel fuller for longer.
Carbohydrates: Your body’s main source of energy, particularly for your brain and muscles. Carbs fuel workouts and everyday activity.
Fats: Crucial for hormone production, nutrient absorption, and overall cell health. Fats also support long-lasting energy and fullness.

The balance between these nutrients can directly influence your metabolism, appetite, energy levels, and ability to retain muscle while losing fat. That’s why many people find macro tracking more effective and sustainable than focusing on calories alone.

Calculating Your Macros for Weight Loss

To get started with macro tracking, you’ll first need to understand how many calories your body requires daily.

Step 1: Estimate Your TDEE

Your TDEE (Total Daily Energy Expenditure) is an estimate of how many calories your body burns per day based on your age, sex, height, weight, and activity level. Use a TDEE calculator to estimate this value.

Step 2: Create a Calorie Deficit

To lose weight, you’ll need to consume fewer calories than your TDEE. A safe and sustainable deficit is typically around 10–25%, or 300–500 calories less than your TDEE per day.

For example:
If your TDEE is 2000 calories, a 20% deficit would mean a target of 1600 calories per day.

Step 3: Set Macro Ratios

Common macro ratios for weight loss include:

40% carbohydrates
30% protein
30% fat

However, these percentages can vary significantly depending on individual needs and goals. For example, someone focusing on muscle maintenance may need a higher protein intake, while someone with a low-carb preference may adjust accordingly.

It’s important to note that no single ratio works for everyone. This is where personalisation makes a difference.

Example Macro Breakdown for Weight Loss

Let’s apply the steps above using a 1600-calorie target:

Protein (30%) = 480 calories ÷ 4 kcal/g = 120g protein
Carbohydrates (40%) = 640 calories ÷ 4 kcal/g = 160g carbs
Fats (30%) = 480 calories ÷ 9 kcal/g = 53g fat

This breakdown is just an example.

Your specific numbers will differ based on your height, weight, activity level, medical conditions, and dietary preferences. The goal isn’t perfection, but progress. It’s about understanding your nutritional needs so you can make informed choices.

Why Personalised Macro Calculations Work Best

Macros are not one-size-fits-all. Factors like age, body composition, medical history, hormonal health, and fitness level all influence how your body processes nutrients and loses weight. For example:

Someone with insulin resistance may benefit from reducing carbohydrate intake.
A highly active person may need more carbohydrates for energy.
Those recovering from illness or muscle loss may need more protein.

That’s why it’s always best to speak with a healthcare provider or registered dietitian before making major dietary changes.

At Burst Health, we offer confidential, online consultations with Australian-registered practitioners who can guide you toward personalised solutions tailored to your goals.

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Macros vs. Weight Loss Percentage

Macro tracking can help you manage your day-to-day eating, but it's just one part of the equation. Many people also like to track weight loss percentage as a way to monitor overall progress.

The formula for weight loss percentage is:

(Starting Weight – Current Weight) ÷ Starting Weight × 100

For example, someone who goes from 95kg to 85kg has lost approximately 10.5% of their body weight.

But remember, weight loss isn’t the only measure of success! Mental wellbeing, energy levels, clothing fit, and long-term sustainability are all important markers of progress.

For more on this, read our guide on how to calculate weight loss percentage.

Support Your Weight Loss Journey with Burst Health

When it comes to weight loss, there’s no magic number or perfect macro split. What matters most is consistency, balance, and individualisation. Tracking macros can offer a more mindful way to eat, but the key is to make changes that support your lifestyle and wellbeing.

At Burst Health, we’re here to support your journey with science-backed tools, personalised consultations, and convenient medication delivery (when appropriate). You don’t have to navigate it alone.

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