Macronutrient Ratios for Healthy Weight Loss

Macronutrient Ratios for Healthy Weight Loss

Weight loss can be very overwhelming. There is so much information to retain. How many calories equal a pound, how many calories for weight loss, not to mention your personal weight loss information such as your BMI, your calories burned daily, and all the other things tailored just to you. With all of these things to remember, plus all the conflicting data out there about macronutrients for health, it is not uncommon to be confused or unsure. Now you don’t have to, here are the macronutrient ratios for healthy weight loss.

What are Macronutrients?

Macronutrients are nutrients your body needs in large amounts. Nutrients your body needs in large amounts are carbohydrates, protein, and fat. These nutrients that make up a large part of your diet are needed for calories, energy, and nutrition.

What are the macronutrient ratios for healthy weight loss?

Keep in mind each person, and their needs are different, the bigger a person is (height-wise) the more of each nutrient they may need.


Each person needs about 45%-65% of their daily calories to be made up of carbohydrates. The best carbohydrates are those that come from foods like brown rice, fruits, milk, yogurt, vegetables, beans, nuts, seeds, red potatoes, and other whole grains. The worst carbohydrates are the ones that are refined and processed. Things that carbohydrates do for your body:

  • Your body uses carbohydrates as its main source of fuel.
  • Parts of your body such as the central nervous system, the brain, the kidneys, muscles, and your heart all require carbohydrates to function properly.
  • Places in the body, such as the liver and muscles can store carbohydrates to use for energy at a later time.
  • The intestines need carbohydrates for waste elimination and overall digestive health.


Protein should make up about 10%-35% of your calorie intake, if you are aiming to lose weight it should definitely be on the higher end (25%-35%). Protein has many active roles in your body, including:

  • Growing, especially in children, teens, and pregnant woman. Also, muscle growth if you are looking to get bigger and bulk up.
  • Tissue repair, when people workout they are causing muscle tissue and fibers to tear. Protein is what essentially repairs the fibers and tissue of the muscles.
  • Protein is essential for the functioning of the immune system. People with poor immune systems can benefit greatly from a higher protein diet.
  • Protein is also key for healthy hormone production, as well as the production of enzymes.
  • Protein can also be used as energy when other sources are not available.
  • Protein is important for preserving lean muscle mass.


Many people believe the consumption of fat will cause them to get fat, but in fact the opposite is true. Not consuming enough good fat will cause fat cells to open up and absorb and store bad fat. Your calories should be 20%-35% healthy fat. Foods high in good fat include, avocados, coconut oil, olive oil, seeds, nuts, low-fat or fat free dairy, and olives.

In order to achieve the perfect body you need to understand the macronutrients and their roles in your body. There is not one set ratio nor is there one set combination that is a fix all. However, if you follow the macronutrient ratios guidelines listed, that will help you achieve healthy weight loss. It is okay to tailor it to your specific needs.

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