33/33/33 Macros for Weight Loss: What You Need to Know (Explained)

33-33-33 macros for weight loss

The topic of macros comes up pretty often when trying to lose weight.

Making sure you consume the right amounts of macronutrients is important for overall weight loss success and health.

You might have heard of the 33/33/33 macro method. Is this something that can work for you to lose weight?

Let’s dive in a little deeper and discuss this, shall we?

33/33/33 Macros for Weight Loss

The idea of utilizing 33/33/33 macros for weight loss actually refers to a specific plan that requires getting 33% of your calories from each macronutrient (e.g., carbs, protein, fats).

Each of these macros has specific functions in the cell, including the production of energy, making new enzymes, and shielding the cells from external threats.

For this reason, it would make sense not to exclude any of the macros like certain draconian diets promote.

An example of a diet that limits or excludes one macronutrient is the ketogenic diet.

Following this way of eating means you get around 55% of your calories from fat, 40% from proteins, and around 5% from carbs.

I realize that some people see great results using a Keto plan, but it is not a plan that I have found success with or like to utilize myself.

I believe carbohydrates are essential. They are the body’s main source of energy, and they play an important role in everything from brain function to physical activity.

Yes, I have tried the keto diet before, and all it caused me was misery. Yes, I did lose weight, but it was only because I was in a calorie deficit!

It was NOT because I was limiting my carb intake. It was because I was limiting the calories I was getting from those carbs. I only lost weight because I was in a calorie deficit.

In my opinion, losing weight while enjoying carbs makes for a happier person.

I prefer to get all of my macronutrients in my diet.

Today, we will not be focusing on keto, but rather the 33/33/33 macros plan.

In this article, we will cover everything you need to know about the 33/33/33 macros for weight loss.

How Does 33/33/33 Macros for Weight Loss Work?

The primary changes that you undergo while on the 33/33/33 macros for weight loss include:

·       A reduced intake of carbs

·       An increased intake of fats

Let’s break down the benefits of each change:

Lower Carbs

Did you know that the average coffee from Starbucks contains about 13-18 teaspoons of sugar?

In todays age, every food around us is loaded with excess sugars that we really do not need.

High sugar intake is among the primary reasons for obesity and metabolic conditions.

Yes, we need carbohydrates, but not as much as the typical person consumes daily.

When you have excess sugar or carbs, excess calories will come with them.

While I disagree with excluding carbs altogether, I still advocate for reducing your intake if possible.

According to studies, the best way to lose weight in a healthy, sustainable way is by lowering your carb intake and placing your body in a caloric deficit (more on that later).

More Fats

Fats generally have a bad reputation in the field of nutrition. In reality, healthy fats can be extremely beneficial for weight loss and muscle growth.

For example, Omega-3 fatty acids play a vital role in brain function and can help to reduce inflammation.

Similarly, monounsaturated fats can help to lower cholesterol levels and improve heart health.

Polyunsaturated fats also have various health benefits, including reducing the risk of stroke and improving cognitive function. So, next time you’re looking to improve your diet, don’t forget to include some healthy fats!

Some foods with healthy fats include nuts and seeds, beef, salmon, and olive oil.

When you follow the 33/33/33 macros for weight loss, make sure to only include healthy fats.

Stay away from trans fats as they do more harm than good.

Some examples of foods containing trans fats are fried foods, such as French fries and chicken nuggets; baked goods, such as cookies and pastries; and snack foods, such as chips and crackers.

While many food manufacturers have started to reduce or eliminate trans fats from their products, they still remain a significant health concern.

Consumption of trans fats has been linked to an increased risk of heart disease, stroke, and type 2 diabetes.

For this reason, it is important to limit your intake of foods containing trans fats.

When purchasing packaged foods, be sure to check the ingredient list for “partially hydrogenated oils,” which are a type of trans fat.

By making smart choices about what you eat, you can help protect your health.

Now remember, if you do want to spoil yourself and have a treat mentioned in the above list, do so in moderation.

As long as you are not consuming foods with huge amounts of trans fats every single day, it is perfectly fine to treat yourself every once in awhile.

The Role of BMR in the 33/33/33 Macros for Weight Loss

Basal Metabolic Rate (BMR)

The basal metabolic rate, or BMR, estimates the number of calories needed by your body to maintain basic function (not even walking around the house).

BMR is subject to several factors, including:

·       Age

·       Gender (males need more calories)

·       Height and weight

·       Percentage of body fat

·       Lean muscle mass

·       Physical activity

·       Diet

·       Genetics

Some of the ways to boost BMR include:

Watching what you eat

The 33/33/33 macros for weight loss requires eating whole foods, fruits, and vegetables to boost your metabolism and shed a few pounds.

To take this to the next level, enrich your diet with foods that boost BMR.

For instance, scientists found that catechins can boost lipolysis (i.e., fat burning) when exercising. You can find these substances in green tea.

Stay active

Physical activity is among the most important factors to boost your BMR. Optimally, you would do some weight lifting. This prevents muscle breakdown while in a state of caloric deficit.

On the other hand, a sedentary lifestyle is the real enemy of BMR. Avoid it at all costs!

Just get moving. This does not mean you have to run a marathon or enroll in a bodybuilding competition, but you can just start walking more.

Anything you can do to stay active is going to help you burn more calories and burn more fat.

Move it or lose it!

Take dietary supplements

Certain supplements can actually increase your BMR. Classic examples are green tea, ginger, and turmeric.

However, do not buy cheap products with questionable ingredients. Opt for high-quality supplements to reap the benefits.

Also, don’t forget to speak with your nutritionist or primary care physician if you suffer from any disease.

Drug interactions can cause serious problems!

BMR is essential to losing weight because we cannot calculate an accurate caloric deficit without it.

Caloric Deficit – The Main Driver of Weight Loss

The goal of the 33/33/33 macros for weight loss or any macro split for that matter, is to decrease your caloric intake.

As a result, your body finds itself in a metabolic state where it burns more calories than your daily consumption. We call this caloric deficit.

I said it before and I will say it again, you can not and will not lose weight, if you are not in a calorie deficit.

The two parameters that make the caloric deficit equation are:

The Total Daily Energy Expenditure (TDEE)

Calculating BMR is important. However, estimating your total daily energy expenditure (TDEE) is even more essential and takes it a step further.

If you exercise on a regular basis, your TDEE is generally higher.

Every activity you do during the day contributes to your TDEE, making this parameter particularly important when you want to lose weight or gain muscle.

Online macronutrient calculators use a number of factors to calculate your TDEE, including:

·       Degree of activity (e.g., sedentary, light activity, moderate activity, intense activity)

·       Whether you exercise or not

·       Information extracted from your BMR

Now, if you do not exercise AT ALL and you spend the majority of your time sitting, the BMR calculation will be of most use to you.

But remember, it is important to get just a little bit of movement in if you can!

Caloric Intake

This parameter refers to the number of calories you consume per day. Since you are getting a third of your calories from each macro, the process should be easy.

Let’s share a quick trick.

Here’s how to do it:

·       Carbohydrates (sugars) – Amount in grams X 4 calories

·       Protein – Amount in grams X 4 calories

·       Lipids (fats) – Amount in grams X 9 calories

The sum of these calculations is your total caloric intake.

calculating 33-33-33 macros for weight loss chart

A Practical Example

The simple rule followed by the 33/33/33 macros for weight loss is: Burn more calories than your daily consumption, and weight loss becomes inevitable.

Take the example of a 30-year-old man who weighs 90 kg (200 lb.) and is 1.85 cm (6 ft). Using an online TDEE calculator, we can find that this man burns 2,628 calories per day.

Adopting the 33/33/33 macros for weight loss should lead to consuming fewer calories than the number above.

Eventually, this man will start to lose fat.

We should note that 7,000 calories are equal to about 2 lb of fat.

Calories are Calories

To be honest, you can lose weight no matter what percentage of macros you are utilizing in your daily weight loss plan, but you may enjoy the benefits of using the 33/33/33 macro method.

It does not matter if you choose to utilize the 33/33/33 macro method, or the basic 33% protein, 57% carbs, 10% fat concept.

As long as you are in a healthy calorie deficit, you will still lose weight.

As we discussed, there are benefits of decreasing your carbohydrate intake and increasing your healthy fat intake, so this method might be something you want to try.

Takeaway Message

The 33/33/33 macros plan for weight loss diet is an effective way to shed a few pounds while enjoying the foods you like. You don’t have to exclude any major macronutrients or micronutrients to achieve your goals.

I hope that this article helped you understand the most important concepts when it comes to weight loss.

Remember, you can and you will achieve anything you put your mind to.

Please be sure to check out some more helpful articles below to help you achieve your weight loss goals!

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