Obesity Class 1: BMI 30-35

For individuals with a BMI of 30-35, a low-carb, high-protein approach can be highly effective for fat loss. It improves metabolic health and addresses insulin resistance. This guide provides optimized macronutrient recommendations for those weighing 150 lbs, 175 lbs, 220 lbs, and 280 lbs. Recommendations are tailored to different activity levels: Sedentary, Lightly Active, and More Active.

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Best Macronutrient Ratios for Fat Loss

• Protein: 1.0 – 1.2g per pound of body weight (higher for more active individuals)
• Carbs: 20-60g per day (lower for sedentary, slightly higher for active individuals)
• Fat: Supports energy – higher levels for Paleo or Keto based approaches

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Optimized Macros by Weight and Activity Level

150 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	1,700 kcal	110-130g	20-30g	75-85g
Lightly Active	1,850 kcal	120-140g	30-45g	80-90g
More Active	2,050 kcal	130-150g	45-60g	85-95g

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175 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	1,800 kcal	120-140g	20-30g	80-90g
Lightly Active	1,950 kcal	130-150g	30-50g	85-95g
More Active	2,150 kcal	140-160g	50-60g	90-100g

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220 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	1,900 kcal	140-160g	25-35g	85-95g
Lightly Active	2,050 kcal	150-170g	35-50g	90-100g
More Active	2,250 kcal	160-180g	50-65g	95-105g

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280 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	2,000 kcal	160-180g	30-40g	90-100g
Lightly Active	2,150 kcal	170-190g	40-55g	95-105g
More Active	2,350 kcal	180-200g	55-70g	100-110g

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Why These Macros Are Best for Fat Loss

✅ Higher Protein Intake:

• Helps preserve muscle mass during weight loss
• Boosts metabolism through the thermic effect of food (TEF)
• Enhances satiety, reducing hunger and cravings

✅ Moderate Fat Intake (Not Too High!):

• Provides essential energy without excess calories
• Prevents dietary fat from replacing stored body fat as the primary fuel source
• Encourages better metabolic flexibility

✅ Controlled Carbs for Metabolic Flexibility:

• 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—too slow of weight loss? Slightly reduce fat intake!
💡 Strength training + light cardio helps maintain muscle while burning fat

📌 For best results, consult a healthcare provider or registered dietitian before making significant dietary changes.

This approach should be combined with lifestyle modifications. These include strength training, cardiovascular exercise, hydration, and adequate sleep. Such changes are necessary to achieve optimal fat loss and overall health.

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