Daily Macros for 1300 kcal — Fat Loss

Q: What are the macros for a 1300 kcal fat loss diet?

At 1300 kcal for fat loss: Protein = 114g (454.99999999999994 kcal), Carbs = 130g (520 kcal), Fat = 36g (325 kcal). Adjust protein up for higher muscle retention during a cut.

For Fat Loss at 1300 kcal/day: Protein 114g (35%), Carbs 130g (40%), Fat 36g (25%). This 500 kcal deficit approach is optimized for fat loss.

Daily Calorie Target

Goal

Body Weight (kg)

Protein

150g

600 cal · 30%

Carbs

200g

800 cal · 40%

Fat

67g

600 cal · 30%

Per Meal (3 meals/day)

Protein

50g

Carbs

67g

Fat

22g

Protein: 2.0g per kg of body weight. Good for muscle retention.

Protein & carbs = 4 cal/g · Fat = 9 cal/g. Cut: high protein to preserve muscle. Bulk: more carbs for energy. Keto: <50g carbs triggers ketosis for most people.

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Common questions about Daily Macros for 1300 kcal — Fat Loss

What are the macros for a 1300 kcal fat loss diet?

At 1300 kcal for fat loss: Protein = 114g (454.99999999999994 kcal), Carbs = 130g (520 kcal), Fat = 36g (325 kcal). Adjust protein up for higher muscle retention during a cut.