Understanding Macros When Losing Weight
When you’re trying to lose weight, you’ll often hear people talking about macros. But what exactly are they, and do you need to track every gram?
Macros — short for macronutrients — are the three main nutrients that provide your body with energy:
●Protein – helps maintain and build muscle, especially important when you’re losing weight.
●Carbohydrates – your body’s main source of energy and important for training and everyday activity.
●Fats – essential for hormones, brain function and overall health.
What matters most for fat loss?
The biggest factor is being in a calorie deficit — consuming fewer calories than your body uses over time.
However, where those calories come from still matters.
Prioritise protein. Aim for around 1.6–2.2g of protein per kg of bodyweight per day. Good sources include chicken, turkey, lean beef, fish, eggs, Greek yoghurt, cottage cheese, tofu and protein shakes.
Include carbohydrates. There’s no need to cut carbs to lose weight. Rice, potatoes, oats, fruit and wholegrains can provide valuable energy, particularly if you’re exercising regularly.
Don't avoid fats. Foods such as olive oil, nuts, seeds, avocado and oily fish provide important nutrients — just remember that fats are calorie-dense, so portions can add up quickly.
Keep it simple
You don't have to get your macros perfect every day. Think of them as a useful guide rather than a set of rules.
Focus on: Calorie deficit + plenty of protein + nutritious foods + regular strength training + consistency.
If your goal is to lose body fat while maintaining as much muscle as possible, combining sensible nutrition with resistance training is a great place to start.
Looking for help with your training and nutrition?
Jason Isaacs Personal Training provides personal training in Brighton & Hove, with a focus on strength training, fat loss and building a healthier, stronger body.
🌐 www.personaltrainer-brighton.co.uk
