Fat

The most important macronutrient target for weight loss is protein: 1.6–2.0g/kg/day (Weigle 2005: −440 kcal/day satiety at 30% protein). Carbohydrate and fat splits matter less than total calorie deficit and protein adequacy. High-protein approaches (30–35% protein) with flexible carbohydrate and fat allocation are the most evidence-supported starting point.