Determine your daily calorie target
Estimate your maintenance calories
Create a calorie deficit of 250 to 500 calories per day
Set protein at 0.7 to 1.0 grams per pound of goal body weight
Set fat at 0.3 to 0.4 grams per pound of goal body weight
Fill the remaining calories with carbohydrates
Convert protein grams to calories by multiplying by 4
Convert carbohydrate grams to calories by multiplying by 4
Convert fat grams to calories by multiplying by 9
Check that protein, fat, and carbohydrate calories add up to your target calories
Adjust macros based on weekly progress
Recalculate if weight loss stalls for 2 to 3 weeks
Track food intake consistently
Weigh yourself regularly under the same conditions