Looking to set your macros for fat loss? We can help. We began this series with setting calories. Now let’s focus on protein.
Macros are individual. You’ll get better results and greater sustainability when your targets are tailored to your lifestyle and goals rather than using general recommendations. If you want a personalized macro plan, you can purchase a custom macro count that fits your life and aims. For many people, the fastest progress comes from 1:1 coaching where a coach sets and adjusts macros weekly based on feedback and results.
Protein is the building block of skeletal muscle. As we age, muscle mass naturally declines, and preserving muscle should be a priority regardless of whether your goal is weight loss. Maintaining and building muscle supports a healthier body composition, a stronger immune system, and higher energy. That means consuming enough protein is essential, but too much offers no extra benefit.
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. If you have more than 30 pounds to lose, calculate this based on your goal body weight. This yields the grams of protein to aim for each day.
For example:
150 (body weight) × 0.8 = 120 grams (lower end)
150 × 1.1 = 165 grams (higher end)
When choosing a starting protein target, consider how much you currently eat. Many women consume under 100 grams of protein per day, and jumping quickly to 150 grams can be difficult. For perspective, one cooked chicken breast provides about 25–30 grams of protein. Start with a realistic goal you can maintain and increase intake gradually as you become more confident and efficient at meeting your targets.
We create high-protein, macro-friendly recipes that are both satisfying and easy to track. Many of these recipes are available for free on our website. If you want a more structured approach, consider our Macro Monthly Meal Plans or cookbooks—these can make it much easier to hit your protein and macro goals consistently.
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 Part 1 where we covered Step 1: Setting Calories.
If you prefer to use formulas to set and adjust your macros on your own, consider our guide that explains the processes we use for planning macros.