How to Calculate a Calorie Deficit for Fat Loss (& the Best Macro Split to Go With It)
When it comes to fat loss, there’s no magic pill—just simple math and some discipline. If you want to shed some fat, you need to be in a calorie deficit, which means consuming fewer calories than your body burns. But how do you figure out exactly how many calories to eat? Let's break it down in a way that’s easy to understand and easy to follow.
Step 1: Calculate Your Calorie Deficit (The Easy Way)
To start your fat loss journey, you need to know how many calories you should eat each day. Instead of complex formulas, here’s a quick and simple way to calculate it:
13 x bodyweight (in pounds) = daily calorie intake for fat loss
Let’s break that down. If you weigh 180 pounds, the calculation would look like this:
13 x 180 = 2340 calories per day to maintain your weight.
Now, if you want to lose fat, you need to eat fewer calories than this number. A good rule of thumb is to subtract 500 calories from your maintenance calories. This will put you in a safe and sustainable calorie deficit, allowing for fat loss of about 1 pound per week.
So for our 180-pound example, subtracting 500 calories gives us:
2340 - 500 = 1840 calories per day for fat loss.
Boom, simple math, no confusion. Now let’s talk about how to break those calories down to get the best fat loss results.
Step 2: The Best Macro Split for Fat Loss
Once you know how many calories you should eat, it’s time to look at how to divide those calories into macronutrients: protein, fats, and carbs. The right balance of these macros will not only help you lose fat but will also keep you feeling full and energized during the process.
1. Protein: Aim for 0.8 to 1 Gram per Pound of Bodyweight
Protein is crucial when it comes to fat loss. Why? Because it helps preserve muscle mass while you’re losing fat. Plus, protein keeps you feeling full and satisfied, which means fewer hunger pangs and less snacking on things you shouldn’t be eating.
For optimal fat loss, you should aim for 0.8 to 1 gram of protein per pound of bodyweight. So, if you weigh 180 pounds, you should be consuming anywhere from 144 to 180 grams of protein per day.
Is that a lot? Maybe. But remember, it’s your body’s fat-burning fuel. Get those protein-packed meals in—chicken, lean beef, tofu, eggs, or even protein shakes if you’re on the go.
2. Fats: 20-30% of Your Total Calories
Don’t be afraid of fat. Healthy fats are essential for hormone regulation, brain function, and keeping you satisfied. They also help support your body’s fat-burning abilities.
Aim to get 20-30% of your total calories from fats. So if you’re eating 1840 calories a day, that’s roughly 368-552 calories from fat. Since fat has 9 calories per gram, this means you should aim for 40-60 grams of fat per day.
Stick to healthy sources like avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats are nutrient-dense and help you stay on track.
3. Carbs: The Rest of Your Calories
Carbs are your body’s main energy source. They fuel your workouts, help you stay alert, and support recovery. While carbs have gotten a bad rap in some dieting circles, they’re essential for fat loss too—just focus on quality carbs like whole grains, fruits, and vegetables.
After calculating your protein and fat intake, the remaining calories should come from carbs. If you’re eating 1840 calories a day, and you’ve already allocated 600 calories to protein and 450 calories to fat, you have about 790 calories left for carbs. Since carbs have 4 calories per gram, that would come out to about 197 grams of carbs.
Putting It All Together
To recap, here’s a sample macro breakdown for a person weighing 180 pounds and aiming for 1840 calories per day:
Calories: 1840 per day
Protein: 0.8 to 1 gram per pound of bodyweight (144-180 grams)
Fat: 20-30% of total calories (40-60 grams)
Carbs: The rest of your calories (197 grams)
Final Thoughts
There you have it! A quick, easy way to calculate your calorie deficit and set up your macros for fat loss. Focus on a solid protein intake, healthy fats, and quality carbs, and you’ll be on the right track to burn fat while maintaining muscle.
Remember, fat loss isn’t about depriving yourself—it's about consistency, smart choices, and a little bit of math. Stick with it, adjust if needed, and the results will follow.
And if you ever need more guidance or a tailored plan to help you reach your goals, I’m here to help. Let’s crush those fat loss goals together!
