How to Calculate Macros for Weight Loss (The 2026 Guide)
Quick Answer
Most people should start with a 40/30/30 split (Protein/Fats/Carbs). However, if your body fat is >25%, use Lean Body Mass (LBM) instead of total weight to calculate protein. The formula: 1g Protein per pound of LBM.
Q: Why isn't my calorie deficit working?
If you are "eating 1200 calories" and not losing weight, you are likely missing Hidden Tracking Errors. Oils, bites, licks, and tastes can add 400+ calories a day. Secondly, your metabolism may have adapted. This is why MyMacroLearning recommends the Reverse Diet protocol before cutting.
Q: Should I track Net Carbs or Total Carbs?
Total Carbs. "Net Carbs" is a marketing term invented to sell keto cookies. Fiber has calories (approx 2kcal/g). Sugar alcohols have calories. Your body processes them. Track the total.
PRO TIP
"Don't do the math yourself. Download MyMacro AI and let the 'Health OS' calculate your dynamic TDEE using your Apple Watch data."
FAQ: Common Mistakes
- Overestimating Activity: You are probably "Sedentary", not "Lightly Active".
- Eyeballing Portions: A "tablespoon" of peanut butter is usually 3 tablespoons.
- Ignoring Weekends: A 500kcal deficit Mon-Fri is wiped out by a pizza on Saturday.