I still see people weighing every gram of carbohydrate and fat, sure that the ratio is what decides fat loss. Once calories and protein are set, that ratio barely moves the result.
Short answer: You do not have to count every macro. Track calories and protein, and add fiber for fullness and health. With those set, the split of carbs and fat hardly changes fat loss, so divide them by taste and training.
The carb-to-fat ratio is a small detail
Hall and Guo went through 32 tightly controlled studies that kept protein the same. In those short, fully controlled feeding studies, the difference in fat loss between high-carb and low-carb setups was about 16 grams a day. That is roughly a tablespoon of fat, and too small to matter in real life, where tracking errors are far bigger. And that small edge went to the lower-fat diets, which is not a comfortable result for the low-carb camp.
Sacks then followed 811 people for about two years on four different ratios. They lost about the same amount of weight.
Protein is a different league. Leidy and colleagues showed that, at the same weight loss, higher protein helped people keep more lean mass. Do not drop protein from the count.
So for fat loss you track calories, protein and fiber. Split carbs and fat by taste and by training. A normal plate is in what to eat to lose fat, and the protein tool ranks foods by protein per 100 kcal (calories).
Do not ignore the macros you stop counting
A few things still matter. Keep fat at roughly 25 to 35% of calories. Going below about 20% for long periods makes it harder to get essential fats and absorb vitamins A, D, E and K. Carbs carry hard training, and fullness is personal. Taking a macro off the spreadsheet is not the same as ignoring it.
If you want numbers for your own day, use the calculator and read calorie deficit: how much to eat.
Frequently asked questions
Do I lose more fat on low carb or low fat?
In tightly controlled studies with protein matched, almost the same. Hall and Guo reviewed 32 of them and the fat-loss gap was about 16 grams a day, in favor of lower fat. In real life, Sacks followed 811 people on four different diets for about two years and they lost about the same.
Why track protein during fat loss?
Because it protects muscle. Leidy and colleagues showed that, at the same weight loss, higher protein helped people keep more lean mass.
How much fat should I eat while losing weight?
About 25 to 35% of calories. Going below about 20% for long periods makes it harder to get essential fats and absorb vitamins A, D, E and K.
Can I ignore carbs and fat completely?
No. Taking a macro off the count is not the same as ignoring it. Carbs carry hard training, and people differ in what keeps them full.
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Apply for coaching Get the free Fat Loss KitSources, so you can check:
1) Hall KD, Guo J. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology, 2017. 32 tightly controlled feeding studies with protein matched: about 16 g per day difference in fat loss, favoring lower-fat diets
2) Sacks FM et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med, 2009. 811 people on four different diets for about two years, similar weight loss
3) Leidy HJ and colleagues: at the same weight loss, higher protein helped people keep more lean mass
Martin Barna
Online nutrition and fitness coach. Since 2013 I have coached 600+ clients through fat loss. Evidence-based coaching with plans you can live with.
Apply for coachingThis article is for information only. It is not medical advice. If you have a health condition, talk to your doctor. If tracking food makes you anxious, or you have a history of an eating disorder, speak with your doctor before counting anything.