Macronutrients for Weight Loss: How Many Grams of Carbs, Protein, and Fat Should I Have?

In this article:

• Macronutrients are carbohydrates, protein, and fat. These nutrients provide calories.
• The proportion of carbohydrates, protein, and fat that you consume can affect weight management and health.
• The Acceptable Macronutrient Distribution Range (AMDR) is the amount that is linked to better health and weight management. The AMDRs are 45-65% of calories for carbohydrates, 10-35% of calories for protein, and 20-35% of calories from fat.
• It’s important to select nutrient-dense sources of carbs, protein, and fats.
• Explore a sample meal plan that falls within the AMDR.  
• Lark can support your goals and help you stay motivated as you make progress towards your health and weight loss goals with or without GLP-1s as you log food, get tips for eating healthier, and make small changes that can turn into healthy habits.
  

A balanced and nutritious diet can help you reach your goals, and using macronutrients can be a simple way to make sure you’re on track. Macronutrients and micronutrients are two main categories of nutrients. Micronutrients are vitamins and essential minerals, while macronutrients are carbohydrates, protein, and fat. Here’s why and how to consume a balance of carbs, protein, and fat.

Reasons to Balance Carbs, Protein, and Fat

Keeping your macronutrients balanced can help with weight management in a few ways.

• High-fiber carbohydrates can be satisfying to eat, helping you stop eating sooner so you eat less at that meal or snack
• Protein and fat can slow digestion and stomach emptying, so you feel full for longer after a meal and eat less at the next meal or snack
• Adding protein and fat to high-carb foods can stabilize blood sugar levels, preventing sharp drops and sudden hunger or sugar cravings
  

A balance of macronutrients can also help with health.

• Carbohydrates can supply fuel for things like physical activity which has physical and mental health benefits
• Healthy fats can lower risk for heart disease and support insulin sensitivity and diabetes prevention or management
• Adding fat and protein to a high-carb food can reduce blood sugar spikes

How Much Carbs, Protein, and Fat Should You Have?

The recommended daily allowance (RDA) for carbohydrates is at least 130 grams. For protein, the RDA is at least 46 grams for women, and at least 56 grams for men. For fat, there’s a daily reference value (DRV) of 78 grams.

Individuals may aim for a range of macronutrients. Here are some standard guidelines.

Percent of Calories from Carbs, Protein, and Fat

The Acceptable Macronutrient Distribution Range (AMDR) is the amount that is linked to better health and weight management. The AMDRs are 45-65% of calories for carbohydrates, 10-35% of calories for protein, and 20-35% of calories from fat.

Daily Grams of Balance Carbs, Protein, and Fat

Here’s how the AMDR looks if you’re thinking about grams of macronutrients instead of percent total calories.

For a 1600-calorie diet:

• Carbohydrates: 180-260 grams
• Protein: 40-140 grams
• Fat: 36-62 grams
  

For a 2000-calorie diet:

• Carbohydrate: 225-325 grams
• Protein: 50-175 grams
• Fat: 44-78 grams

When Carbs, Protein, and Fat May Change

Some individuals may follow diets outside of the AMDR. For example, some healthcare providers suggest a low-carb or very low-carb ketogenic (keto) diet for weight loss or managing diabetes.

If you’re on a GLP-1 medication for weight loss, you may need to limit fat to reduce side effects. Still, there’s a good chance your fat consumption can fall within the AMDR even on a low-fat or GLP-1 diet.

Always ask your healthcare provider before starting a new diet. Be especially cautious if you’re thinking about a diet with any macronutrients that fall outside of the AMDR.

Nutritious Sources of Carbs, Protein, and Fat

Keeping macronutrients balanced will be more effective when you rely on nutrient-dense foods. They’re more filling and provide more vitamins and minerals, so it’s easier to manage weight. In addition, be sure to load up on plenty of non-starchy vegetables for low-calorie sources of nutrients like fiber, antioxidants, and micronutrients.

Carbs

Look for high-fiber, less processed foods.

Try:

• Whole grains like oatmeal, unsweetened whole-grain cold cereal, whole-grain bread, brown rice, quinoa, and whole-wheat pasta
• Starchy vegetables like sweet potatoes, acorn or butternut squash, potatoes, corn, and peas
• Fresh or unsweetened frozen fruit

Limit:

• Sugar-sweetened beverages like soft drinks, flavored coffee, sweet tea, and sports drinks
• Sugar-sweetened desserts like cake, pie, cookies, pudding, and ice cream
• Refined grains like white bread, pasta, and rice

Protein

Look for proteins that are low in saturated fat.

Try:

• Fish and shellfish like salmon, tilapia, tuna, and shrimp
• Skinless chicken and lean or extra lean ground turkey
• Soy-based protein foods like tofu, veggie burgers, and meatless hot dogs
• Reduced-fat dairy products
• Beans, lentils, and split peas
• Peanuts, nuts, and seeds

Limit:

• Deli and luncheon meats like ham, salami, bologna, and cured turkey breast
• Other processed and cured meats like sausage, hot dogs, bacon, pepperoni
• Ground beef, fatty steaks, and ribs

Fat

Look for plant-based oils and fish. Also, be aware of excess fats or large portions as in fried foods, mayonnaise on sandwiches, and fast foods like pizza and burritos

Try:

• Olive oil, canola oil, peanut oil, other vegetable oils
• Avocados
• Fatty fish
• Nuts, seeds, peanuts, and their butters
• Flaxseed and flaxseed oil

Limit:

• Butter, shortening, and lard
• Margarines with hydrogenated oils
• Palm oil, coconut oil
• High-fat baked goods like croissants, pies, and cookies

Sample Balanced and Healthy Menu

Here’s an example of a meal plan that fits within the AMDR for macronutrients. It gets about 45% of calories from carbohydrates, 25% from protein, and 30% from fat. You can adjust portion size and specific foods to meet your needs.

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How Lark Can Help

Balancing macronutrients and relying on nutrient-dense sources of carbs, protein, and fat can help you reach your weight and health goals. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement and nutrition and physical activity coaching and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications.

Click here to see if you may be eligible to join Lark today!

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