How to Calculate Your Macros For Fat Loss (Without Living on Chicken and Broccoli)
You’ve done the diets. The shakes. The “no carbs after 3pm.” The 6-week challenge that worked… until week 7.
If you want to know how to calculate macros for fat loss in a way you can actually stick to, you’re in the right place. But first, here’s the truth nobody selling you a quick fix wants to say: you didn’t fail the diet. The diet failed you. It was never built for real life, with kids, work, stress, birthdays and Friday night takeaway.
So let’s do it properly.
What are macros?
Macros (macronutrients) are the three things your food is made of:
Protein builds and keeps muscle, keeps you full, and helps you recover from training.
Carbs are your main energy source. Yes, you’re allowed to eat them. You can absolutely lose fat without cutting carbs.
Fats support your hormones and overall health.
All three add up to your calories. And when it comes to fat loss, calories are the boss.
How to calculate your macros for fat loss: step by step
Step 1: Find your maintenance calories
Your maintenance is roughly how much you burn in a day, based on your age, height, weight and how active you are.
👉 Use our free macro calculator: kdptfitness.com.au/macro-calculator
This number is your starting point, not your target.
Step 2: Create a small calorie deficit for fat loss
This is where most people mess it up. They slash calories, feel amazing for two weeks, then end up starving, cranky and face-first in the pantry by Thursday.
Under-eat → over-eat → feel guilty → repeat. Sound familiar?
We do it differently. A small, controlled calorie deficit, usually around 300–500 calories below maintenance. Enough to lose fat. Not so much that you lose your mind (or your muscle).
Slower? A little. But it’s the version you’ll still be doing in six months, and that’s what sustainable fat loss actually looks like.
Step 3: How much protein do you need? (Non-negotiable)
Protein is the one we don’t mess around with. Aim for roughly 1.6–2.2g per kilogram of body weight every day.
If you weigh 70kg, that’s around 112–154g a day.
Why every day? Because your body can’t store protein the way it stores carbs and fat. Miss it today, and you don’t get to “make it up” tomorrow.
Step 4: Split the rest between carbs and fats
Once protein’s sorted, aim for around 20–30% of your calories from fat, and fill the rest with carbs.
Example macros for fat loss at ~1,700 calories:
Protein: 140g
Fat: 55g
Carbs: 160g
That’s not a diet. That’s real food, with room for the stuff you love. This is flexible dieting done properly.
Macro tracking for everyday people: don’t try to do it all at once
Most macro blogs tell you to buy a food scale, download an app and hit three perfect numbers from day one.
That’s exactly why people quit.
At KDPT we build it in phases:
Awareness & Protein Foundations. Start tracking what you already eat. No judgement. Then focus on one thing: hitting your protein.
Personalised Macros & Structure. Now we set your numbers and build a routine around your actual week.
Mastery & Performance Nutrition. Fuel your training so you get stronger, not just smaller.
Mastery & Lifestyle Flexibility. Eat out, go to the party, enjoy Christmas, and know exactly how to make it fit.
Consistency over perfection. Every time. That’s food freedom, not restriction.
Macros are only part of the fat loss picture
You can nail your numbers and still feel stuck if the rest of your life is working against you. We look at:
Strength training. Strength = results. 3 sessions a week is the sweet spot.
Sleep. Poor sleep makes hunger, cravings and energy so much harder to manage.
Stress. It shows up on the scale more than you think.
Steps and water. Boring, but they matter.
And speaking of the scale: it’s one tool, not the whole story. Strength, energy, measurements and how your jeans fit all count.
Ready to stop guessing?
We don’t just train you, we coach you. At our Williams Landing studio, we help everyday people across Melbourne’s west build strength, lose fat and actually understand what they’re doing, so you’re not relying on a meal plan (or on us) forever.
👉 Get your numbers: kdptfitness.com.au/macro-calculator
👉 Want us to coach you through it? Book here: bookings.gettimely.com/kdptfitness/
No fads. No cutting carbs. Just structure that actually fucking works. 💪
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