Looking to set your macros for fat loss? We started this series with setting calories. Now let’s move on to protein.
Remember that macros are individual. You’ll get better results and greater sustainability with macro targets tailored to your lifestyle and goals rather than one-size-fits-all recommendations. If you want a customized macro plan, consider a personalized macro count tailored to your life and objectives. Working one-on-one with a coach allows weekly adjustment of macros based on your feedback and progress.
Let’s talk protein. Protein is the building block of skeletal muscle. As we age, muscle mass naturally declines, and preserving muscle should be a priority whether or not you’re focused on weight loss. Maintaining or building muscle supports a healthier body composition, a stronger immune system, and improved energy. That’s why getting enough protein matters.
We recommend using your body weight multiplied by 0.8 up to 1.1 to determine daily protein in grams, depending on your goals and comfort level. If you have more than 30 pounds to lose, base this calculation on your goal body weight. This range helps preserve muscle while supporting fat loss.
For example:
150 (body weight) × 0.8 = 120 grams (low end).
150 × 1.1 = 165 grams (high end).
When choosing your starting point, consider how much protein you currently consume. Many women eat less than 100 grams per day, and increasing intake from under 100g to around 150g can be challenging at first. For perspective, one cooked chicken breast contains about 25–30 grams of protein. Start with an attainable target and gradually increase as you gain confidence and learn strategies to hit your goal.
We create high-protein, macro-friendly recipes that make it easier and more enjoyable to meet your protein goals. Find many free recipe options on our site. We also offer monthly macro meal plans and cookbooks designed to simplify hitting your daily protein target and to make meal planning easier.
Ready for Part 3? Learn how many fat grams you should be eating for fat loss.
Ready for Part 4? Learn how many carbs you should be eating for fat loss.
Be sure to check out Part 1 where we discussed Step 1: Setting Calories.
If you’re interested in the formulas we use to set and adjust macros on your own, consider our guide to counting macros independently.