What Should My Macros Be If I Want to Lose Fat But Gain Muscle?

December 24, 2025 •

4 min read

Achieving body recomposition, the process of simultaneously losing fat and building muscle, is possible with the right nutritional strategy. For this, you need to know what should my macros be if I want to lose fat but gain muscle, which is the critical first step toward this goal.

Quick Summary

Optimal body recomposition requires prioritizing a high-protein intake within a slight calorie deficit. Combining this nutrition plan with progressive resistance training is crucial for losing fat while simultaneously preserving and building muscle mass. Success depends on setting personalized macro targets.

Key Points

High Protein is King: Aim for 1.6-2.4g of protein per kg of body weight to preserve muscle in a calorie deficit.
Embrace a Slight Calorie Deficit: A modest deficit (around 200-500 calories) promotes fat loss without significantly compromising muscle growth.
Don't Fear Carbs and Fats: Use carbohydrates to fuel your workouts and consume enough healthy fats to support hormonal function.
Lift Heavy and Progressively: Consistent resistance training is non-negotiable for sending the signal to your body to build and retain muscle mass.
Prioritize Recovery: Get enough sleep and manage stress, as this is when your body truly repairs and builds muscle tissue.
Patience is a Virtue: Body recomposition is a slow and steady process. Focus on consistent effort and track progress using measurements and photos, not just the scale.
Personalization is Key: No single macro split works for everyone. Be prepared to adjust your ratios based on your body's response to optimize results.

Understanding the Fundamentals of Body Recomposition

Body recomposition is the process of decreasing body fat and building muscle mass simultaneously. Unlike traditional weight loss that only focuses on the number on the scale, recomposition prioritizes improving your body's overall makeup. This is achievable by combining consistent resistance training with a high-protein diet in a slight calorie deficit. While a high-protein intake minimizes muscle breakdown and enhances satiety, the calorie deficit forces the body to use stored fat for energy, and strength training provides the stimulus for muscle growth.

Step-by-Step Macro Calculation

To determine what your macros should be, you must first calculate your daily energy needs. This process can be broken down into clear steps:

Step 1: Estimate Your Daily Calorie Needs

Your first task is to find your Total Daily Energy Expenditure (TDEE), which is an estimate of how many calories you burn per day. You can use the Mifflin-St. Jeor equation to find your Basal Metabolic Rate (BMR) and then multiply it by an activity factor.

For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Activity Factors:

Sedentary (little to no exercise): BMR x 1.2
Lightly Active (light exercise 1-3 days/week): BMR x 1.375
Moderately Active (moderate exercise 3-5 days/week): BMR x 1.55
Very Active (hard exercise 6-7 days/week): BMR x 1.725

Your TDEE is your BMR multiplied by your activity factor. To create a slight caloric deficit for fat loss, subtract 200-500 calories from your TDEE.

Step 2: Prioritize Protein Intake

Protein is the most important macronutrient for body recomposition due to its role in muscle repair and growth. A high intake helps preserve lean muscle mass and increases satiety, which is crucial during a calorie deficit. A good starting point for active individuals is between 1.6 and 2.4 grams of protein per kilogram of body weight. For trained athletes, this can be higher.

Step 3: Allocate Fats and Carbohydrates

After setting your protein target, allocate the remaining calories to fats and carbohydrates. Fats are essential for hormonal health and overall body function, so it's recommended they make up at least 20% of your daily calories. The rest of your calories should come from carbohydrates, which fuel your intense workouts and support muscle glycogen stores. For fat loss, some find a moderate-to-low carb approach effective, while others perform best on a higher carb intake. The key is to find what works for you personally.

The Role of Each Macronutrient

Protein: Acts as the building block for muscle tissue repair and growth. It is also the most satiating macro, helping to control appetite during a deficit.
Carbohydrates: The body's preferred energy source, fueling high-intensity workouts and preventing muscle degradation during exercise. Focus on nutrient-rich sources like whole grains, fruits, and vegetables.
Fats: Crucial for hormone production, including testosterone, which aids in muscle building. They also aid in vitamin absorption and satiety. Prioritize healthy fats from sources like avocados, nuts, seeds, and fatty fish.

Lifestyle Factors for Successful Recomposition

For your macro strategy to be effective, it must be supported by other healthy lifestyle habits:

Consistent Strength Training: This provides the necessary stimulus for your muscles to grow. Without progressive resistance training, your body has no reason to retain or build muscle mass, especially in a calorie deficit.
Prioritize Sleep: Adequate rest is when your body repairs and builds muscle. Poor sleep can disrupt hormone levels, negatively impacting both fat loss and muscle gain.
Stay Hydrated: Water is vital for all bodily functions, including metabolism and muscle function. Dehydration can decrease athletic performance and overall health.
Be Patient: Body recomposition is a slower process than simply losing weight. The key is consistency over time. Measure your progress not just by the scale, but by strength gains, body measurements, and photos.

Example Macro Comparison Table


Macro Goal	Approximate Protein Intake	Approximate Carb Intake	Approximate Fat Intake
Body Recomposition (Fat Loss + Muscle Gain)	30-35% of calories	40-50% of calories	20-30% of calories
Beginner Weight Loss	25-35% of calories	40-50% of calories	20-30% of calories
Muscle Gain (Bulking)	25-35% of calories	45-55% of calories	15-25% of calories

Note: These are general guidelines and should be adjusted based on individual needs and activity levels.

Conclusion

For those who want to lose fat but gain muscle, the macronutrient strategy is clear: prioritize a high-protein intake within a slight and sustainable calorie deficit. The specific percentages of carbs and fats can be adjusted to personal preference and how your body responds, as long as you provide enough fuel for resistance training. Remember that macros are a tool for achieving your goals, but they must be combined with hard training, adequate rest, and hydration. A focused and patient approach will lead to the best results for effective body recomposition.

For more information on the body's response to diet and exercise, consider exploring the research from the National Institutes of Health.

Frequently Asked Questions

Yes, it is possible, and this process is known as body recomposition. It is most effective for beginners, individuals with higher body fat, or those returning to exercise. For advanced lifters, it can be a slower, more challenging process.

A common starting point is a macro split of approximately 30-35% protein, 40-50% carbohydrates, and 20-30% fat, combined with a slight calorie deficit. The specific ratio can be fine-tuned based on your individual response.

First, calculate your Total Daily Energy Expenditure (TDEE) to find your maintenance calories. Subtract 200-500 calories to create a deficit. Then, calculate your protein intake based on your body weight, allocate at least 20% of calories to healthy fats, and fill the rest with carbs.

Protein is the most crucial macronutrient. A high-protein intake (1.6-2.4g per kg) helps preserve lean muscle mass during a calorie deficit, supports muscle repair after training, and increases satiety.

For body recomposition, resistance training is more critical than cardio for building muscle and boosting your metabolism. While cardio has health benefits, intense or excessive cardio can hinder muscle growth, so prioritize strength training.

With body recomposition, your weight may stay the same even as you make progress because you are losing fat and gaining muscle simultaneously. Use body measurements, progress photos, and strength gains in the gym as better indicators of success.

Focus on whole, nutrient-dense foods. Lean protein sources include chicken, fish, eggs, and lean beef. Healthy carbs come from whole grains, fruits, and vegetables. Good fat sources include avocados, nuts, seeds, and olive oil.

Once you have a baseline plan, stick with it for a few weeks and monitor your progress. If you see no fat loss, you can slightly reduce your calories. If performance suffers, you may need to adjust your carb intake around workouts.