Episode
The best macro split for fat loss
- Podcast
- The Eat Build Sculpt Podcast
- Published
- Apr 15, 2026
- Duration seconds
- 1305
- Processing state
not_requested- Canonical source
- https://podcasts.helloaudio.fm/download/fvPTcBblQv/8b55c8db-1d1a-487a-88f7-31ae54982346.mp3
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Summary
"What's the best macro split?" is one of the most common questions I get in my DMs — and in this episode, I'm giving you a real, science-backed answer. Here's the truth: there's no single perfect split that works for every body. But there is a well-researched range that consistently produces results for women who are lifting and pursuing body recomposition, and that's exactly what I'm breaking down today. I cover all three macronutrients — what the research says about each one, why the typical advice on carbs and fat tends to lead women in the wrong direction, and exactly how I set macros for myself and the clients in my coaching program. I also walk through a real-numbers example so you can see what a macro split actually looks like in practice. What you'll learn: Why you have to set your total calorie target before your macro split — and the three factors that determine what that number should be for you right now The three calorie scenarios: deficit, maintenance, and reverse diet Why the "1 gram per pound of body weight" protein recommendation is generic and not optimal The real reason you experience exhaustion, cravings, and digestion issues when you go "high protein" What macro should make up the largest percentage of your intake My go-to macro split for myself and my clients Want my help with your macros? Click here to check out my signature coaching program, Stuck to Sculpted, where you can work directly with me. To learn about working with me , check out Stuck to Sculpted Coaching . For more from me, follow me on Instagram .