- Calories determine weight loss; macros determine how full you feel and how much muscle you keep.
- Prioritize protein (about 1.2 to 1.6 g/kg for most adults losing weight) and fibre.
- Canadian labels use % Daily Value: 5% or less is a little, 15% or more is a lot.
- Track consistently for a few weeks, then switch to habits if tracking gets stressful.
Counting macros sounds technical, but it’s just a way of making sure your calories come from foods that keep you full and protect muscle. This guide shows how to set your numbers, read Canadian food labels, and track without letting it take over your life.
Step 1: calories
Estimate your maintenance calories with an online calculator, then subtract about 300 to 500 kcal a day. Track your weight for two to three weeks and adjust if you’re losing faster than 1% of body weight a week or not at all.
Step 2: macros
| Macro | Target for weight loss | Why |
|---|---|---|
| Protein | About 1.2 to 1.6 g/kg (more if strength training) | Fullness and muscle retention |
| Fat | About 25 to 35% of calories | Hormones, taste, absorbing vitamins |
| Carbohydrate | The rest, mostly from whole foods | Energy and fibre |
| Fibre | 25 g (women) to 38 g (men) | Fullness, gut and heart health |
Most Canadians eat only about half the recommended fibre.
Reading Canadian nutrition labels
- Serving size is at the top; compare it with what you actually eat
- % Daily Value: 5% or less is a little, 15% or more is a lot. Look for a lot of fibre and protein, a little sodium, saturated fat and sugars
- Front-of-package symbols now flag foods high in saturated fat, sugars or sodium
Our guide to reading Canadian food labels goes deeper.
Tracking tips
- Use a food tracking app and a kitchen scale for the first few weeks
- Log before you eat, not at the end of the day
- Save common meals so logging takes seconds
- Aim to be consistent, not perfect
When to stop tracking
If tracking causes anxiety or obsessive thoughts about food, step back. Use portion habits instead: a palm of protein, a fist of carbs and half a plate of vegetables. If eating feels out of control, the National Eating Disorder Information Centre (NEDIC) helpline is 1-866-633-4220.
Frequently asked questions
How much protein should I eat to lose weight?
About 1.2 to 1.6 g per kg of body weight for most adults, more if strength training.
What does % Daily Value mean on Canadian labels?
It shows how much of a nutrient a serving provides. 5% or less is a little, 15% or more is a lot.
Do I have to count macros forever?
No. Tracking for a few weeks teaches portions; many people then switch to habits.
Is counting calories enough?
Calories drive weight loss, but protein and fibre make it easier and protect muscle.
This article is general information for adults in Canada, not medical advice. Talk to a doctor or pharmacist before using any prescription drug, anabolic steroid or research compound, and get bloodwork done. If you’re in crisis, call or text 9-8-8 (Suicide Crisis Helpline) any time.
