How to Know How Much Protein, Carbs and Fat to Each Per Day to Lose Fat

How to Know How Much Protein, Carbs and Fat to Each Per Day to Lose Fat


It’s not hard to lose weight.

No seriously, it’s actually pretty easy – just restrict calories below your daily maintenance level. In fact, you don’t even have to eat clean – you can eat whatever you want as long as the total calories is below maintenance.

Oh but wait, you are trying to get shredded and not a skinny-fat?

Well in that case, protein, carbs and fat consumption are actually quite important.

You see, you still need to consume deficit calories however if you want to make sure you are losing mostly fat and not muscle the actual source of those calories becomes very, very important.

Let’s help you figure out just how much you need.

How Many Calories to Consume

A lot of guys want to get shredded quickly – and who can blame them. Dieting isn’t fun so if we can get to our goals faster and avoid the process why not go for it, right?

Well as it turns out the more gradually you lose weight the more likely you are to actually keep the fat off. People who go on crash diets tend to mess up their hormone levels and metabolism so as soon as they start eating normally again their weight just shoots right back up.

You should be aiming to lose 1-2 pounds per week which can be achieved through a 500-1,000 calorie deficit. If you are on the higher end of that spectrum you should only maintain that sort of deficit if you are very obese.

Once you get closer to the 15% and under range you should only be aiming for 1 pound of fat loss per week. There are a number of sites out there that can help you estimate your basic metabolic rate based on your age, height, weight and activity level so start with one of those and adjust accordingly depending on your fat loss progress.


Carbs are a crucial source of nutrients and minerals not to mention your body loves to use them as energy. Make sure you consume a variety of carb sources like fruits, veggies and whole grains.

Processed grains should be avoided as they are stripped of a lot of their useful nutrients. Aim for about 40-50% of your daily calories to come from carbs.


Protein is crucial on a calorie deficit diet as it will help you to retain that precious muscle mass. Your body is also less likely to store excess protein as fat and it makes you feel full making it easier to keep those total calories low.

Aim for about 30% of your daily calories to come from protein or 1 gram of protein per pound of bodyweight.


One of the biggest mistakes you can make on a fat loss diet is to eliminate dietary fat. Your body needs this precious macronutrient to help keep your testosterone levels up and to fire up your metabolism.

Consume a variety of fats (except trans fat of course) from sources like olive oil, nuts, and fish. Red meat like steak and beef as well as egg yolks also make for great sources of saturated fat.

Make cutting easier

One of the things that makes cutting fat so difficult is that the more we reduce our calorie consumption the more our body reduces metabolism to compensate.

This can turn into a vicious cycle to the point where daily calories are so low that we constantly feel hungry. This is where a fat burner can help you. They speed up your metabolism while suppressing appetite making it easier to achieve your calorie deficit. On top of that, they boost energy levels to help get through those difficult workouts.

You can see our top 3 fat burners here, that’ll make your cutting much easier.

A high-quality fat burner that uses natural ingredients is definitely a crucial element to a successful, quick cut.

If I use the right fat burning ingredients what will happen?

  • You will have a higher metabolic rate, burn more calories throughout the day.
  • Suppress hunger cravings, you will be less tempted to eat junk foods and candy
  • You will increase your energy levels, you will have higher energy levels throughout the day.
  • Eliminate water retention, you will hold less water and look more cut.

That’s why most guys serious about getting shredded use these supplements due to their incredible fat loss benefits.

See the top 3 fat burners on the market right here.

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