How do you set up your diet for fat loss? How should you distribute your macros to ensure steady, sustainable progress?
First, you want to set your protein equal to approximately 1 gram per LB of body weight. This ensures that your muscles have ample amino acids to recover and repair, and it will help minimize the risk of muscle, while you focus on fat loss.
Second, you want to find the right carbohydrate intake, which is quite variable from one person to the next and dependent on factors like metabolic rate and activity level. For most people, though, this will fall somewhere in the range of 0.5 grams to 1.5 grams per LB of body weight. To start, try 1 gram per LB and make adjustments from there. You want to eat as many carbs as you can, while still progressing, as you will need these carbs to cut from later on.
Lastly, fill in the rest with fat grams. Specifically, start with a fat intake that brings your total calories up to 12x your body weight. At 9 calories per gram, most people will likely be somewhere in the neighborhood of 50-70 grams of fat to reach this level.
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