Macros for Weight Loss

Sustainable fat loss comes from a modest calorie deficit plus enough protein to protect muscle. Most people do well with 0.8–1.2 g of protein per kg of goal body weight, fats around 25–35% of calories, and the rest from carbohydrates.

How to set targets

• Estimate maintenance calories (body weight in lb × 14–16).
• Subtract 300–500 kcal for a steady deficit.
• Set protein first, then fats, then fill remaining calories with carbs.
• Build each meal in the Procaaf scratchpad and adjust grams until it fits.

Sample weight-loss plate

150 g chicken breast, 200 g mixed vegetables, 10 g olive oil, 80 g cooked rice. High protein, high volume, controlled fat.