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Macronutrient Ratio For Weight Loss

June 24, 2016

In the previous blog we’ve covered the basics of macronutrients, and now it’s time to learn more about their “ideal” ratio for weight loss.

First of all, one principle is always the same – to lose weight you need to eat less calories than your body burns. With that being said, you also need to know which calories you should eat and what’s their proper ratio.

Weight Loss Ratio

Counting calories is important but not all calories are created equal. Different foods go through different biochemical pathways and affect our body differently. Therefore, what you eat matters! You need a healthy dose of all macronutrients (protein, carbohydrates and fats), but for weight loss, you should follow the 40-30-30 formula – 40% carbohydrates, 30% protein and 30% fats. This is considered to be the ideal structure that keeps blood sugar balanced, which prevents crazy cravings and mood swings. With this ratio, you’ll be able to work out, feel energized, think well, but also lose weight. The 40-30-30 formula will allow your body to burn fat easily without the risk of starvation.

To further help you see how this ratio looks like, take a look at our example.

For this particular example, we’ll take a woman who needs 1500 calories per day. With the basic math we can easily calculate that her weight loss ratio, based on our formula, should be 600 calories of carbohydrates or 150g. The number of calories for protein and fat is the same, but when it comes to grams, their number will differ. You need 450 calories of protein, and since there are 4 calories per gram you’ll need 112.5 grams of protein per day. When it comes to fat, that number will be 50 grams of fat, since there are 9 calories per gram of fat.


Now I don’t expect you to know exactly how much calories you are consuming, but if you are serious about weight loss, you’ll really need to pay attention to this crucial aspect. There is a handy tool that can help you with that and it’s called My Plate app. You just need to write the food choices you made for that day and it will determine the exact amount of calories you’ve consumed.

It’s also important to note that this ratio is not sustainable in the long run, meaning you can use it for a while to lose weight, and then you should modify it to better suit your needs and maintain your new healthy weight.


There is no such thing as the perfect macronutrient ratio that will work for everyone, but 40:30:30 formula should work for most of you who are looking to lose weight. Apart from the amount of calories you get from macronutrients, remember to focus on eating the healthy sources of protein, carbohydrates and fats. There are also weight loss supplements that can help lose weight, such as FORZA Fat Burner available at Littlewoods.

If you have been paying attention carefully, you are now starting to wonder about the amount of calories you need to eat to lose weight, which we’ll cover in our next blog.

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