Calorie Deficit Isn't Enough For Weight Loss, Why You Need To Hit Your Daily Macro Goals

NDTV

4 days ago

A calorie deficit occurs when you consume fewer calories than your body burns in a day. It's the foundation of weight loss, if you're in a deficit, your body is forced to use stored fat for energy. However, while a calorie deficit is necessary for weight loss, it's not always enough for effective or sustainable results. If your meals lack proper nutrition or the right balance of macronutrients (macros), you might lose muscle, feel fatigued or hit plateaus. This is where studying your macros i.e. proteins, carbohydrates and fats becomes important.
Understanding your macros helps ensure that while you're losing weight, you're also preserving muscle, staying full and supporting your metabolism. Read on as we deep dive into what are macros, how to calculate your daily goals of macros and how it can help in weight loss.
What are macros?
Macros or macronutrients, are the three primary nutrients your body needs in large amounts for energy and essential functions:
1. Protein
It helps build and repair muscles, enzymes and tissues. It's crucial for preserving muscle mass while a calorie deficit. Such as eggs, chicken, lentils, paneer, fish, tofu, etc.
2. Carbohydrates
Your body's main source of energy. Carbs fuel your brain, workout and daily movement. Sources include rice, oats, roti, fruits, vegetables, beans.
3. Fats
It supports hormone production, brain health and absorption of vitamins. Healthy fats also keep you full. Foods such as nuts, seeds, ghee, avocado, olive oil, etc. boost healthy fat intake.
Each macro has a different calorie value:
Protein = 4 calories/gram
Carbs = 4 calories/gram
Fat = 9 calories/gram
Balancing these helps you eat smarter, not less.
How to calculate your own daily macros goal?
To find your daily macro goals, follow these basic steps:
Calculate your TDEE (Total daily Energy Expenditure). Use an online calculator to estimate how many calories you burn per day based on your age, weight, height, activity level. You can then find another website that can help you calculate your macros based on these parameters along with your fitness goal. As your intake of macros varies greatly based on whether you want to lose weight, gain muscle, etc. A common starting point for weight is 40% protein, 30% carbs, 30% fat or 35% carbs, 35% protein and 30% fats.
Here's how consuming correct amount of macros help in weight loss
1. Preserved muscle mass
Eating enough protein while in a calorie deficit helps prevent muscle loss, especially if you workout. Muscle burns more calories at rest, which supports long-term fat loss.
2. Reduces hunger and cravings
Proper macro balance, especially protein and healthy fats, keeps you fuller for longer. This reduces the chances of binge eating or snacking unnecessarily.
3. Improves energy levels
Carbs provide energy too. Too low and you may feel sluggish or unable to perform well in workout or daily tasks. Proper carbs = better stamina and mental focus.
4. Balances hormones
Healthy fats are critical for hormone production. Cutting fats too low can mess with hormones like insulin, cortisol and every reproductive hormones in women.
5. Boosts metabolism
A higher protein intake has a thermic effect which means your body uses more energy to digest it. This slightly boosts your metabolism and enhances fat burning.
6. Improves workout performance
Carbs before workouts give fuel, while protein after helps repair and build muscles. Meeting your macro needs helps you train harder and recover better.
7. Prevents nutritional deficiencies
Focusing only on calorie counts can lead to poor food choices. Tracking macros encourages balanced, nutrient-dense eating that meets your body's needs.
8. Supports sustainable fat loss
Instead of drastic crash diets, eating with the right macros ratios creates a more balanced approach that's easier to stick with long-term.
Calculate your macro goals today to help you lose weight effortlessly.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.