Carb protein fat ratio for weight loss and muscle gain

If you are looking for the best macros for fat loss, while building muscle you’ve come to the right place. Believe it or not the ratios (percentages) don’t matter as much as you think…  Read on to learn what really matters and how to get it right.

Counting Macros Checklist

Download the time-saving step-by-step guide to counting macros for busy professional women.

Can a woman gain muscle and lose fat at the same time?

In a word, yes. You can absolutely build muscle while losing fat simultaneously.  This is what is known as body recomposition.  The key to doing this is in the way you workout while hitting your proper macros.  

Let’s start with muscle…

How to build muscle

First of all, to see results with building muscle with macros, you must do strength training (lifting heavy weights). Compound movements such as: Deadlift, squats, row, bench press, pull-ups, push-ups, overhead press, and lunges are great ways to build muscle.

If you are a gym-newbie, the best thing to do to gain some confidence is to work with a trainer at first.  They will guide you and give you feedback to keep good form (very important) and ensure you get the most out of your time spent in the gym.

Here’s a tip: Most people make the mistake of lighter weights (5-15 lbs). If you can do more than 8-10 reps of a movement, you aren’t lifting heavy enough to build muscle and it would take you a looooong time to see a big change.  Go heavy.  Push yourself past your perceived limits.

The macros you’d need to consume to gain muscle

Now, I know you want to ensure all that time spent in the gym is worth it.  You can’t build muscle without proper nutrition.  

The key here is to have carbohydrates and protein timed around your workouts.  You need to consume both carbs and protein within an hour or two after your workout.  

This will not only help you build muscle you’ve worked so hard for in the gym, but also keep your fat loss moving in the right direction.

More on macro breakdown to lose fat and build muscle for females below.

If you aren’t seeing fat loss while building muscle, it’s likely due to your food choice.  Choose high-quality, natural/whole foods vs packaged, refined carbs, or sugar.

To get an idea of what this would look like, sign up for my 5 day clean eating challenge and I’ll give you 5 days of meals that would help you meet this goal.

5-DAY 

CLEAN EATING CHALLENGE

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Now let’s shift gears to shed fat…

How to Lose Fat (While Building Muscle)

Have you ever wondered why the scale seems to creep up, or your clothes get tighter, little by little, year after year?

This is actually directly related to losing muscle.

Here’s what happens…

So when we feel “bigger” what does the typical person do?  Reduce calories, cut out carbs, and do more cardio in effort to lose the weight, right?

Most people think this will help you reverse the scale and drop fat. 

What this actually does is reduce muscle (and fat).  But more than likely you are reducing your muscle through weight loss, unless you eat enough protein (which most people don’t).  This is why the scale isn’t always a great measure of what’s really going on.

The less muscle you have, the less metabolically active tissue you have.  This means if you go back to your “normal” eating (junk or snacks) you would likely gain MORE fat because your body has less lean/metabolically active tissue.

Long story short, you burn less calories at rest, so you gain weight easier.

This is what I see so many women (and men) do wrong.

The thing is, you might see it work for a few people to add more cardio and restrict their calories, but those people probably had a different circumstance or history with dieting and exercise. 

And, more than likely, their results would be temporary… 

Because here’s the big secret:

You are losing muscle as you age. Females can lose about a half a pound and males a full pound of lean muscle mass every year.

This is so important to know because lean mass is more metabolically active, meaning it burns more calories at rest than fat mass.

So as you lose muscle, you burn less calories at rest, so if you eat the same way you always have, you eventually gain more body fat.

YIKES! 

So what do you need to do?

What I focus on with my clients is REVERSING this natural aging process.

We want to increase muscle while we reduce body fat, which of course is done through proper macros and the right types of exercise (lifting weights).

And for the record, because I feel the need to say it, yes women, you need to lift weights to see results.  

Why?

See, when you’re in the super low calorie deficit (restricting) and increasing your cardio:

👉you’re probably nutrient deficient

👉your cravings go up

👉you’ll think about food all the time

👉you’ll be obsessed about your next meal or what to eat when you go out to dinner

👉your body will hold on to every calorie you consume when you increase your calories, especially with junk food

Here’s a case study…

The pic below is my client Jaimee who has increased her calories while leaning out. She came to me restricting heavily during the week while over-indulging on the weekends. Why? Because restricting isn’t sustainable. A better plan is to make your fun foods part of your norm and fit them in your nutrition plan so you can still hit your goals without depriving yourself.

A few things you need to know about nutrition to find the best macros to lose fat and build muscle.

Any excess in energy (calories) consumed will lead to storage of this excess as body fat. 

This makes sense as your body is trying to do one thing:  Survive.  

To illustrate this, say food was scarce, as it was in centuries past. As long as you had over-eaten at times you’d have body fat stores. This would be a good thing when you don’t have food readily available because you’d have some calories on hand to tap into (fat stores).

Consistency in proper nutrition is the key to unlocking those fat stores.  But we need to do this in a sustainable way so that you can be consistent.  

Most people I come across are doing the extremes.  They restrict calories, they diet, cut carbs, try keto, or make bold claims like, “I’m never eating sugar again.” 

We all know this doesn’t last forever.

This all or nothing mindset is precisely the problem.  

Sustainability is the goal, but how?

There are three phases you could be in:

• Calorie deficit – to lose weight or fat
• Maintenance – to maintain or adjust body recomposition (with macros)
• Surplus – to gain muscle mass

So which phase is right for a woman who wants to LOSE fat while they GAIN muscle?

The answer?  It depends…

A few things I would look at to determine which phase looks right for a client would be:

1. Have you been dieting or restricting at all in the past?
2. Where does your metabolism sit today vs. where it should be for your lifestyle and body to feel best?
3. Do you understand macros and what foods to prioritize?
4. How much stress are you under outside fitness?

Most people think automatically they belong in a deficit, but that’s just not true.  

Some people need to increase or boost their metabolism before they start a deficit and they will actually lose fat and build muscle FASTER than if they go straight to a deficit.

If this sounds like you and you want to know what you next steps should be, email me – [email protected]

Here’s a case study to illustrate this…

My client Angela started increasing her calories slowly over a period of time.  We did this strategically for her needs.  She has gone from eating 1100 calories a day to 1950 calories and has increased her muscle mass, fat mass went down by 2.4 lbs.  Overall weight has stayed level, she has clothes fitting looser and fits into old jeans from high school.  This is all while we increase her metabolism through reverse dieting.  She’s stoked! 

Now, when we do a cut phase, her body is primed and ready to receive that input. Her cut will be short (much less stress on the body) and she will get her results faster.

Determining your macros requires that you understand HOW to accurately track macros.  These resources will ensure you are tracking properly:

EXCLUSIVE TRAINING: How to Use Macros to Finally See Results of Your Workouts

Counting Macros 101

Counting Macros for Weight Loss?  Don’t Make These Mistakes

If you’d like some help with this shoot me a message on Instagram @thebodybulletin or email me [email protected]

Ok, so now that you know how to accurately count macros, let’s get your macro breakdown to lose fat and gain muscle.  

A great place to start is 40-45% carbs, 30% protein, 25-30% fat.

Now, like I mentioned before, the percentages don’t matter as much as your actual grams.  This is unique to everyone and changes frequently.  What matters most is getting your protein above all else.  About 30% of your overall calories should come from protein.  

Getting an accurate macro calculation does require a more in-depth analysis of your situation. 

If you’d like to know what yours would be DM me on Instagram @thebodybulletin for help getting a macro calculation.

Frequently asked questions about macros for fat loss, muscle gain for women…

How many calories should a woman eat to lose fat and gain muscle?

This is very much dependent on where your metabolism sits today, what your dieting history looks like, your lifestyle and stress.  There are many factors which is why I recommend working with a coach to determine this.

How do I calculate my macros to lose weight and gain muscle?

The best way to get your macros calculated is to work with a professional.  I know this seems like a simple thing, but it’s actually not.  To help you understand why it’s complex, go try the free calculators online and watch the range of results you get.  

A professional will factor in you as the complex being you are physically, mentally, and emotionally (if they are doing it right).

The other thing is, macros often change as much as weekly.  I have many clients on this protocol.  However, each person is unique and if you want something done right, work with a professional that can help you.

How do I count macros?

Use an app – I recommend MyNetDiary PRO, Lose It, or Cronometer in the app store.  An app makes things a million times easier.

How do I know if I’m tracking macros correctly?

The truth is you are more than likely tracking incorrectly when you are starting.  Check out this blog post to avoid common mistakes when counting macros.

Working with a coach will help ensure you are successful.

How to measure your fat loss progress

The scale is not the best measure of your progress.  It just doesn’t account for muscle gain or fat loss, especially when you are trying to do both at the same time. 

Pictures and measurements are a great free way to track this. 

Alternatively you can try a Dexa scan near you for more precise reading.

Conclusion

If you’ve been looking to lose fat while building muscle to see results of your workouts, with the right strategy you can be successful. The number one factor that determines your success is being consistent. Find a plan that works with your lifestyle so that you can maintain your nutrition plan and watch the gains happen while fat melts away.

If you’re ready to finally demystify what will work for you specifically, I’d love to chat with you! Send me a DM on Instagram.

Don’t forget to grab this macros checklist to get started:

Counting Macros Checklist

Download the time-saving step-by-step guide to counting macros for busy professional women.