Optimized Macros for Weight Loss in Obesity Class 2 (BMI 35-39)

Individuals with a BMI of 35-39 fall into Obesity Class 2. The focus for many in this category is fat loss while maintaining muscle mass and improving metabolic health. A low-carb, high-protein approach with carb cycling helps balance blood sugar. It also preserves lean mass and supports sustained weight loss.

These macronutrient recommendations create a moderate calorie deficit without being too restrictive, allowing for a sustainable approach to fat loss.

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Best Macronutrient Ratios for Fat Loss

• Protein: 1.0 – 1.2g per pound of body weight (higher for active individuals)
• Carbs: 45-195g per day (low for sedentary, higher for active individuals)
• Fat: Adjusted to maintain satiety and energy balance while avoiding excess intake

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Optimized Macros by Weight and Activity Level

140 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	1,800 kcal	110-130g	45-75g	70-90g
Lightly Active	1,950 kcal	120-140g	75-100g	75-95g
More Active	2,100 kcal	130-150g	100-135g	80-100g

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175 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	2,000 kcal	120-140g	50-85g	75-95g
Lightly Active	2,150 kcal	130-150g	85-115g	80-100g
More Active	2,300 kcal	140-160g	115-150g	85-105g

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220 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	2,200 kcal	140-160g	55-90g	80-100g
Lightly Active	2,350 kcal	150-170g	90-125g	85-105g
More Active	2,500 kcal	160-180g	125-165g	90-110g

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300 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	2,600 kcal	160-180g	65-100g	90-110g
Lightly Active	2,750 kcal	170-190g	100-145g	95-115g
More Active	2,900 kcal	180-200g	145-195g	100-120g

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Why These Macros Are Best for Fat Loss

✅ Higher Protein Intake:

• Supports muscle retention during fat loss
• Boosts metabolism through the thermic effect of food (TEF)
• Enhances satiety and helps control cravings

✅ Moderate Fat Intake (Not Too High!):

• Provides energy without excessive caloric intake
• Encourages stored body fat to be used as fuel
• Supports hormonal balance without slowing fat loss

✅ Controlled Carbs for Balanced Energy:

• Low-carb approach helps regulate blood sugar and insulin
• Higher carb intake on active days fuels workouts and recovery

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Final Notes for Success

💡 Prioritize protein and fiber for fullness and metabolic health
💡 Eat whole, nutrient-dense foods like lean meats, fish, eggs, leafy greens, non-starchy veggies, and healthy fats (avocado, olive oil)
💡 Track progress and adjust based on results—if weight loss slows, slightly reduce fat intake!
💡 Strength training + light cardio helps preserve muscle while burning fat