Okay, so you want to drop body fat so you know you have to create structure and aim to be consistent with a controlled calorie intake.
You’re an office girl weighing 65kg and decide to eat 1500 calories per day with an expected rate of weight loss of 0.5-1.0% total body weight per week, and will adjust your intake (or activity) if weight loss is too fast/slow.
Now onto macronutrients.. You know protein is important, and you think low carbs will speed things up. So you opt for a generic 50% protein, 20% carbs, 30% fat ratio because well, it sounds effective.
What this equates to:
Reminder: you weigh 65kg.
Assuming you’re 20% body fat, consuming 130g of protein per day would be more than sufficient and to most educated people overkill.
However using a generic ratio has bumped your protein up at the expense of carbs (energy) with no benefits.
So you consider a 40:40:20 ratio…
This equates to:
Again, higher protein than needed this time at the expense of fats, with no benefits.
My point? Generic macronutrient ratios are an OKAY starting point or consideration when designing a diet within a controlled calorie intake, however taking a further step and considering actual body weight, body fat percentage, and more will have you in a much better position.
Potentially less bloated, more energy, and more purpose.