Daily percentage of protein, carbohydrates, and fat for most efficient weight loss?

[maquigs]

What percentage of daily protein, carbs, and fat is recommended for most efficient and fast weight loss?

[emili]

@maquigs hello and welcome. I don't know that there is a secret formula for losing weight per se, but there are ideals depending on your overall goals. I like the information shared here https://www.aworkoutroutine.com/start-here/.. take a look. He offers a lot of insight into all things weight and fitness.

[Dominique]

First of all, weight loss is driven primarily by calories, not macronutrients. Macronutrients do play an important role, but they come after calories in importance. And the speed of weight loss  (since you asked about "fast" weight loss) is determined by the size of your caloric deficit.

Regarding macronutrients: you shouldn’t think in terms of percentage, but rather set your protein intake in relation to your bodyweight (or your total lean mass). Opinions differ on what’s a good target for protein, but many experts seem to agree a higher protein intake has benefits when eating at a deficit for weight loss: protein helps retain lean mass (especially when combined with resistance training), provides satiety and has a higher thermic effect of food (TEF). Once your protein target has been set, substract the corresponding calories from the total intake you need to reach your weight loss goal: the rest can be split between carbs and fats, as per your personal preferences. The percentages you get for protein, carbs and fat are then what they are, there’s nothing magical about them.