For weight loss, a simple, effective macro split is: protein around 1.6 to 2.2g per kg of bodyweight, fat around 0.6 to 1g per kg, and carbohydrates filling whatever calories are left. Total calories still decide whether you lose weight, but this split keeps you full, protects muscle and makes the deficit easier to hold. Here is how to set your own numbers.
What are macros?
Macros, or macronutrients, are the three nutrients that provide energy:
- Protein: 4 calories per gram. Builds and protects muscle, and is the most filling.
- Carbohydrates: 4 calories per gram. Your main fuel, especially for training.
- Fat: 9 calories per gram. Needed for hormones and absorbing some vitamins.
Tracking macros means hitting targets for each, not just a calorie total.
How to set your macros in three steps
- Start with your calorie target for weight loss (your maintenance calories minus a deficit).
- Set protein first. Aim for about 1.6 to 2.2g per kg of bodyweight. For an 80 kg person that is roughly 130 to 175g.
- Set fat, around 0.6 to 1g per kg, then fill the rest of your calories with carbs.
Worked example
Say your target is 1900 calories and you weigh 80 kg.
| Macro | Target | Calories |
|---|---|---|
| Protein | 160g | 640 |
| Fat | 60g | 540 |
| Carbs | remainder, about 180g | 720 |
| Total | 1900 |
Carbs are simply whatever is left after protein and fat, which is why they flex while protein stays high.
Work out your macros
Macro calculator
Daily calories
Bodyweight
Approach
YOUR DAILY MACROS
144 g
Protein · 29%
194 g
Carbs · 39%
72 g
Fat · 32%
Protein is set first to keep you full and protect muscle, then carbs and fat fill the rest of your calories. Hit protein consistently and the rest can flex.
Track these without weighing food
forme sets your macros and tallies them from a barcode scan, a meal photo or a quick description. No scales, no typing grams.
Why is protein the priority?
Because in a calorie deficit, higher protein keeps you fuller, helps you hold on to muscle so you lose fat rather than weight in general, and has the highest thermic effect, meaning your body burns more digesting it. If you only get one macro right, make it protein.
Do carbs make you fat?
No. Excess calories cause fat gain, from any macro. Carbs are a useful fuel and there is no need to cut them out to lose weight. Lower-carb diets work for some people because they make it easier to eat fewer calories, not because carbs are uniquely fattening.
Do you have to weigh everything?
No. Many people hit their protein target and let carbs and fat fall roughly into place, which is far more sustainable than weighing every gram. The aim is a pattern you can keep, not a perfect daily spreadsheet.
Macros set for you, tracked from a scan
forme builds your protein, carb and fat targets from your goal and weight, then tracks them as you scan or snap your food. Protein-first, no weighing required.
How forme handles macros
forme calculates your protein, carbs and fat from your calorie target and bodyweight, protein-first to protect muscle, and tracks them through the day as you scan a barcode or snap a meal. You see how each food fits, with a personal score, rather than typing grams into a search box.
The bottom line
Set protein high, fat moderate, and let carbs fill the rest of your calorie target. Total calories drive weight loss, but this split makes the deficit comfortable and keeps your muscle. Hit protein consistently and you are most of the way there. This is food guidance to help you reach your own goals, not medical or dietary advice.