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The Ultimate Guide to Finding Your Macros for Weight Loss

Are you looking to shed a few pounds and improve your overall health? Understanding your macros could be the key to reaching your weight loss goals effectively. In this post, we’ll delve into what macros are, how they differ from counting calories, and provide you with the tools to calculate your own personalized macros for success. Plus, if you’re in the Omaha area, we’ll introduce you to Body Masters Fit Club for all your personal training and cross-training needs!

What Are Macros?

“Macros” is short for macronutrients, which are the nutrients that our bodies need in large amounts for energy. There are three primary macros:

  1. Protein: Known as the building blocks of life, protein is crucial for repairing and building tissues. It’s also instrumental in maintaining muscle mass, especially during weight loss.

  2. Carbohydrates: These are our body’s preferred energy source. They come in two forms: simple carbs (like sugar and refined grains) and complex carbs (found in whole grains, fruits, and vegetables).

  3. Fats: Contrary to popular belief, fats are essential for our bodies to function optimally. They help with hormone production, absorption of certain vitamins, and provide long-lasting energy.

Why Count Macros Instead of Calories?

Counting calories has long been a method for weight loss, but it doesn’t always give a clear picture of the nutritional quality of your diet. Here’s where tracking macros comes in:

  • More Balanced Nutrition: Focusing on macros ensures you’re getting the right balance of nutrients, which can improve energy levels and overall health.

  • Preserves Muscle Mass: When losing weight, you want to ensure you’re not losing muscle along with fat. Adequate protein intake, tracked through macros, helps preserve muscle.

  • Flexible Eating: Macros allow for more flexibility in your diet. You can still enjoy treats while meeting your goals by adjusting other macros accordingly.

  • Better Understanding: Counting macros helps you understand the nutritional content of different foods, empowering you to make informed choices.

Calculating Your Macros

The first step to finding your macros is determining your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain basic functions at rest. One reliable site for this calculation is the Mifflin-St Jeor Equation. This equation takes into account your age, weight, height, and activity level.

Once you have your BMR, you can then adjust based on your goals:

  • Weight Loss: To lose weight, you’ll need to create a calorie deficit. A safe and sustainable deficit is usually around 300-500 calories per day, which can result in losing about 1-2 pounds per week. For each pound of weight loss per week, you’d aim for a deficit of about 500 calories per day.

  • Macros Breakdown: After determining your calorie goal, you can break it down into macros. A common breakdown for weight loss is:

    • Protein: 25-35% of total calories
    • Carbohydrates: 45-55% of total calories
    • Fats: 20-30% of total calories

Body Masters Fit Club in Omaha

If you’re in the Omaha area and looking for expert guidance on achieving your weight loss and fitness goals, look no further than Body Masters Fit Club. They offer personalized training programs, including cross-training, designed to help you reach your full potential.

At Body Masters Fit Club, you’ll find:

  • Certified Trainers: Get guidance from trainers who are passionate about helping you succeed.

  • Variety of Classes: From strength training to cardio, they offer a range of classes to keep your workouts fresh and exciting.

  • Nutritional Support: Learn how to fuel your body properly with their nutritional guidance to complement your training.

Whether you’re a beginner or a seasoned fitness enthusiast, Body Masters Fit Club caters to all levels. Visit their website here to learn more about their services and class schedules.


Understanding your macros is a powerful tool for weight loss. By focusing on protein, carbs, and fats, and finding the right balance for your body, you can achieve your goals in a sustainable and healthy way. Remember, it’s not just about losing weight; it’s about nourishing your body with the right nutrients.

If you’re in Omaha and ready to take your fitness journey to the next level, consider reaching out to Body Masters Fit Club. Their experienced trainers and supportive community can help you transform not just your body, but your overall well-being. Here’s to a healthier, happier you!


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Stay healthy my friends!