Nutrition Basics For Losing Weight: A Beginner’s Guide

Nutrition Basics For Losing Weight: A Beginner’s Guide

Nutrition Basics and Advice: A Beginner’s Guide

Nutrition can feel overwhelming when you’re just starting out, but it doesn’t have to be. Let’s break down common questions into actionable steps to help you build a solid foundation. 

What Macros Should I Be Shooting For?

Macronutrients—protein, fats, and carbohydrates—are the building blocks of your diet. The “ideal” macro split depends on your goals (e.g., weight loss, muscle gain, maintenance), activity level, and personal preferences, but here’s a general starting point for someone looking to lose weight:
  • Protein: 25-35% of your daily calories. Protein helps preserve muscle while in a calorie deficit and keeps you full. Aim for 0.8-1.2 grams per pound of body weight (e.g., 120-180g for a 150-lb person). 
  • Fats: 20-30% of your daily calories. Fats support hormones and overall health. Think healthy sources like avocados, nuts, olive oil, and fish.
  • Carbs: 35-50% of your daily calories. Carbs fuel energy, especially if you’re active. Focus on whole food sources like oats, sweet potatoes, and veggies.
For weight loss, a common split is 30% protein, 25% fats, 45% carbs, but you can tweak this based on how your body responds. Use our macro calculator to get a personalized estimate—just input your age, height, weight, and activity level.

Calorie Deficit for Weight Loss: Time Limit or Range?

A calorie deficit—eating fewer calories than you burn—is key to losing weight. Here’s how to approach it:
  • Deficit Range: Aim for a 10-20% deficit below your maintenance calories (aka Total Number of Calories to Eat). For example, if your maintenance calories are 2,000 calories, a 200-400 calorie deficit (1,600-1,800 calories) is sustainable and effective. Too steep a deficit (e.g., 50%) can lead to hunger, fatigue, and muscle loss.
  • Time Limit: There’s no strict cutoff, but 8-12 weeks is a common timeframe for a focused deficit before taking a break. Prolonged deficits can slow your metabolism or sap energy, so consider “diet breaks” (eating at maintenance for 1-2 weeks) every few months to reset. Listen to your body—fatigue, mood swings, or stalled progress might signal it’s time to pause.
A safe weight loss rate is 0.5-1 pound per week. Faster isn’t always better or sustainable.

How to Compute a Diet for Your Body Size and Weight?

Here’s a step-by-step process to tailor your diet:
  1. Calculate Your Maintenance Calories: Use our online calculator with your height, weight, age, sex, and activity level. Example: A 30-year-old, 150-lb woman, 5’5”, moderately active, might have maintenance calories of ~2,000 calorie
  2. Set a Deficit: Subtract 10-20% (e.g., 200-400 calories) for weight loss. So, 1,600-1,800 calories becomes your target.
  3. Pick a Macro Split: Using the 30/25/45 example:
    1. 1,800 calories = 135g protein (540 cal), 50g fat (450 cal), 202g carbs (810 cal). (Note: 1g protein/carb = 4 cal, 1g fat = 9 cal.)
  4. Adjust for Size: Smaller folks (e.g., 120 lbs) need fewer calories (1,400-1,600), while larger folks (e.g., 200 lbs) need more (2,000-2,200). Scale macros proportionally.
  5. Trial and Error: Track your food for 2-3 weeks (ElkShape Nutritionor My Fitness Pal). If you’re losing 0.5-1 lb, you’re on track. No progress? Cut 100-200 calories or tweak macros.
Your body size and weight dictate calorie needs, but activity level and metabolism play a role too. Start with estimates, then refine based on results.
Advice on Meal Plans, Supplements, and Vitamins
  • Meal Plans: Focus on whole foods. Build meals around:
    • Protein: Elks, Deer, Chicken, turkey, fish, eggs, tofu, Greek yogurt.
    • Veggies: Broccoli, spinach, zucchini—fill half your plate for volume and nutrients.
    • Carbs: Rice, quinoa, potatoes, fruit—adjust portions to hit your carb goal.
    • Fats: Nuts, seeds, avocado, olive oil—small amounts go a long way.
    • Example Day (1,800 cal): Breakfast: 2 eggs, 1/2 avocado, 1 slice whole-grain toast (450 cal). Lunch: 5 oz chicken, 1 cup rice, 1 cup broccoli (550 cal). Dinner: 4 oz salmon, 1 sweet potato, salad w/ olive oil (600 cal). Snack: Greek yogurt w/ berries (200 cal).
  • Supplements: They’re optional, but useful ones include:
    • Protein Powder: Convenient for hitting protein goals (e.g., whey or plant-based).
    • Fish Oil: For omega-3s if you don’t eat fatty fish often.
    • Creatine: Boosts strength if you lift weights (5g daily).
  • Vitamins: A multivitamin can fill gaps, but prioritize food first. Vitamin D (if you’re low on sun) and magnesium (for recovery) are common add-ons. Check with a doctor if unsure.
Overcoming the “No Idea What to Shoot For” Hurdle
It’s tough to start from scratch, so keep it simple:
  • Calculate your maintenance calories.
  • Pick a calorie target based on your maintenance calories minus 10-20%.
  • Aim for 1g protein per pound of body weight as a anchor.
  • Fill in fats and carbs with whole foods you enjoy.
  • Prep 3-4 go-to meals and repeat them weekly to build confidence.
You’ve got this! Start small, track what you eat, and adjust as you learn what works for your body. Nutrition’s a journey—frustration just means you’re ready to take it seriously.
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