Macros for fat loss
Updated June 3, 2026
Fat-loss macros work best when they are simple enough to repeat. Start with a reasonable calorie deficit, set protein, keep fats adequate, and let carbohydrates fill the remaining calories.
Calories come first
Macro percentages do not create fat loss by themselves. The calorie target is the main lever. A moderate deficit is usually easier to sustain than an aggressive one.
Protein supports the plan
Higher protein can help with fullness and lean-mass support during a deficit. TDEE Lab uses a higher protein bias for fat-loss targets, but the result is still a planning estimate.
Carbs and fats can flex
Once calories and protein are set, carbs and fats can move based on preference, training, digestion, and food choices. You do not need to hit exact carb and fat grams every day.
Use the macro calculator or estimate the deficit with the calorie deficit calculator.