Macro Diet Plan For Weight Loss

The IIFYM Detailed Macro Diet Plan For Weight Loss

Billions of people want to lose weight but don’t know how to go about it. This means they end up in a vicious cycle where the weight doesn’t shed and it becomes an impossible task to manage.

For those in this type of situation, it’s time to look at a detailed macro diet plan.

macro diet plan for weight loss

This diet plan is going to offer comprehensive results and will be easy to apply at the same time. Take the opportunity to sit down and map out a proper strategy to ensure weight loss doesn’t become impossible.

What is a Macronutrient?

Let’s begin by understanding the core elements of this diet plan and how it works.

In general, foods are made up of three macronutrients – proteins, carbs, and fats. Each food has its distribution of macronutrients. Some favor fats while others are protein-heavy. For example, chicken breasts will be high in protein while a loaf of bread is going to be high in carbs. It’s all about finding the right balance while dieting.

A macro diet plan focuses on these details when it’s time to prepare breakfast, lunch, and dinner.

Calculating Macros

So, how does a person go about figuring out the right amount of macronutrients for their diet plan?

Each person is going to have a different number, which means it’s time to do a bit of math.

1) Understand Your Maintenance Number

Your maintenance number refers to the number of calories needed to stay at the same weight. Each person is going to have a unique number based on their current weight, activity level, and gender. Several online calculators can shed light on what your maintenance number is.

2) Find Your Caloric Intake

Let’s assume you want to lose weight, it’s important to understand what your caloric goal should be. Let’s assume your “maintenance number” is 2000 calories then it’s time to cut 10-15% off to lose weight.

This means you will want to eat 1700-1800 calories per day. Anything over this will take away from your weight loss results.

3) Split Your Macronutrients

Now, let’s assume you can only eat 1700 calories per day.

It’s time to split this number across the three macronutrients. In general, you want to go with the following setup – 40% protein, 40% carbs, and 20% fat. This is not a strict number but it’s something to aim for.

Macro Diet Plan

Let’s move forward with a comprehensive diet plan based on these macros.

1) Day 1



  • Eggs (3)
    Onion (1 Cup)
    Spinach (2 Cups)
    Olive Oil (1 Tsp.)
    Salt (Pinch)
    Pepper (Pinch)
    Orange (1)


  • Protein: 24 g
    Carbs: 31 g
    Fat: 15 g


Tuna Salad

  • Canned Tuna (1 Can)
    Grated Cheese (1/8 Cup)
    Kale (3 Cups)
    Olive Oil (1 Tsp.)


  • Protein: 36 g
    Carbs: 16 g
    Fat: 11 g


Grilled Chicken Breast

  • Baked Sweet Potato (1)
    Broccoli (3 Cups)
    Blueberries (1/2 Cup)
    Honey (2 Tsp.)
    Blackberries (1/2 Cup)
    Water (1 Cup)


  • Protein: 57 g
    Carbs: 50 g
    Fat: 7 g

2) Day 2


Banana Smoothie

Frozen Banana (1)
Water (1 Cup)
Vanilla Protein Powder (1.5 Scoops)


Protein: 37 g
Carbs: 20 g
Fat: 6 g


Salmon Sandwich

Smoked Salmon on Brown Rice Crackers

Smoked Salmon (3.5 Oz.)
Whole Wheat Bread (2)
Berries (1/2 Cup)


Protein: 55 g
Fat: 12 g
Carbs: 28 g


Turkey Burgers

Grilled Turkey (1)
Whole Wheat Bread (2)
Onion (1)
Olive Oil (1 Tsp.)
Vinegar (1 Tsp.)
Lettuce (4 Leaves)
Cabbage (3 Cups)


Protein: 50 g
Carbs: 64 g
Fat: 26 g

3) Day 3


Oatmeal and Berries

Blueberries (1 Cup)
Steel Cut Oats (1/4 Cup)
Greek Yogurt (1/4 Cup)


Protein: 11 g
Carb: 37 g
Fiber: 10 g



Chicken Breast (4 Oz.)
Spinach (2 Cups)
Apple (1)
Whole Wheat Tortilla
Salsa (3 Tbsp.)
Avocado (1/2)


Protein: 44 g
Carbs: 59 g
Fat: 24 g


Grilled Chicken Salad

Chicken Breast (2 Cups)
Olive Oil (1 Tsp.)
Vinegar (1 Tbsp.)


Protein: 50 g
Carbs: 83 g
Fat: 24 g

This is a small 3-day meal plan that can be used to set up your weight loss approach. Rotate through these days and enjoy the weight loss results that come along with a comprehensive diet plan.

Take the time to mix things up and create personalized meal plans that will lead to terrific results. The power of a macro diet plan cannot be stressed enough because it can be a real game-changer. It’s important to look at all potential options while working through the pros and cons of your weight loss journey.

These meals are easy to prepare, work well, and will remain delicious at the same time!

Final Thoughts

With the right macro diet plan, it’s important to understand what’s required and how to organize everything for structured results. Far too many people end up in a situation where they’re spinning around in circles and never see appropriate results. The goal should be to follow a set plan and make sure it leads to significant weight loss. With this macro diet plan, it’s all about taking the right steps and moving towards positive results as soon as possible.