Optimized Macros for Weight Loss in Overweight Individuals (BMI 25-29)

Individuals with a BMI of 25-29 fall into the overweight category. Reducing carbohydrates and maintaining high protein intake can be beneficial for fat loss, improving metabolic health, and preserving muscle mass.

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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: 50-150g per day (low for sedentary, higher for active individuals)
• Fat: Adjusted for energy balance while avoiding excessive intake

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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	50-75g	60-80g
Lightly Active	1,900 kcal	120-140g	75-100g	65-85g
More Active	2,100 kcal	130-150g	100-125g	70-90g

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175 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	1,800 kcal	120-140g	50-80g	65-85g
Lightly Active	2,000 kcal	130-150g	80-110g	70-90g
More Active	2,200 kcal	140-160g	110-130g	75-95g

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220 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	2,000 kcal	140-160g	50-85g	70-90g
Lightly Active	2,200 kcal	150-170g	85-115g	75-95g
More Active	2,400 kcal	160-180g	115-135g	80-100g

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280 lb Individual

Activity Level	Calories	Protein	Carbs	Fat
Sedentary	2,200 kcal	160-180g	50-90g	75-95g
Lightly Active	2,400 kcal	170-190g	90-120g	80-100g
More Active	2,600 kcal	180-200g	120-140g	85-105g

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Why These Macros Are Best for Fat Loss

✅ Higher Protein Intake:

• Helps maintain muscle mass while cutting weight
• Boosts metabolism through the thermic effect of food (TEF)
• Enhances satiety and controls hunger

✅ Moderate Fat Intake (Not Too High!):

• Provides essential energy without unnecessary calorie excess
• 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

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