How to Determine Macros for Weight Loss: The Step-by-Step Protocol (Including GLP-1-Specific Adjustments)

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> Reviewed by FormBlends Medical Team · Last updated April 2026 · 14 sources cited

Key Takeaways

• Protein targets should be calculated from lean body mass (0.7 to 1.0 g per pound), not total body weight, to avoid overestimating needs in higher-BMI individuals
• The standard 40/30/30 macro split has no metabolic advantage over other distributions; protein threshold and calorie deficit matter more than carb-to-fat ratio
• GLP-1 medications change macro requirements by reducing hunger-driven carb intake and increasing the relative importance of protein to preserve muscle during rapid weight loss
• Most online macro calculators use activity multipliers that overestimate energy expenditure by 15 to 25%, leading to stalled weight loss

Direct answer (40-60 words)

To determine macros for weight loss, calculate your total daily energy expenditure (TDEE), subtract 300 to 500 calories for a deficit, then allocate 0.7 to 1.0 grams of protein per pound of lean body mass, 0.3 to 0.5 grams of fat per pound of total body weight, and fill remaining calories with carbohydrates. Adjust protein upward if using GLP-1 medications.

Table of contents

1. The three-step calculation protocol
2. What most macro calculators get wrong about activity multipliers
3. How to estimate lean body mass without a DEXA scan
4. The protein threshold: why the range is 0.7 to 1.0 g per pound of LBM
5. Fat minimums: the essential fatty acid floor
6. Carbohydrates: the flexible variable
7. GLP-1-specific macro adjustments: why protein matters more on tirzepatide and semaglutide
8. The FormBlends Macro Validation Framework
9. When to recalculate: the 10-pound rule
10. Common macro distribution patterns and what the evidence actually shows
11. The decision tree: which approach fits your situation
12. FAQ
13. Sources

The three-step calculation protocol

Step 1: Calculate total daily energy expenditure (TDEE).

Start with basal metabolic rate (BMR) using the Mifflin-St Jeor equation, which has the lowest error margin in validation studies (Frankenfield et al., Journal of the American Dietetic Association, 2005):

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Then multiply by an activity factor:

• Sedentary (desk job, minimal exercise): BMR × 1.2
• Lightly active (light exercise 1 to 3 days/week): BMR × 1.375
• Moderately active (moderate exercise 3 to 5 days/week): BMR × 1.55
• Very active (hard exercise 6 to 7 days/week): BMR × 1.725

Most people overestimate their activity level. If you work a desk job and go to the gym 3 times per week for 45 minutes, you are lightly active, not moderately active. The difference is 200 to 300 calories per day, which is the entire deficit you are trying to create.

Step 2: Subtract deficit calories.

For sustainable weight loss, subtract 300 to 500 calories from TDEE. This creates a 0.5 to 1.0 pound per week loss rate, which preserves lean mass better than aggressive deficits (Chaston et al., Obesity Reviews, 2007).

Larger deficits (750+ calories) accelerate muscle loss. A 2011 study in the International Journal of Obesity (Johanssen et al.) found that deficits exceeding 25% of TDEE resulted in 35% of weight lost coming from lean mass, compared to 20% at moderate deficits.

Step 3: Allocate macros within the calorie target.

This is where most guidance diverges. The protocol below is built from metabolic ward studies, not preference.

What most macro calculators get wrong about activity multipliers

The single biggest error in online macro calculators is activity multiplier inflation. The standard multipliers (1.2 for sedentary, 1.375 for lightly active, etc.) come from doubly labeled water studies conducted in the 1980s and 1990s, mostly on younger populations with higher non-exercise activity thermogenesis (NEAT).

A 2019 reanalysis in the American Journal of Clinical Nutrition (Pontzer et al.) measured total energy expenditure in 6,421 adults using doubly labeled water and found that the average sedentary office worker's true multiplier was 1.15 to 1.18, not 1.2. The difference compounds: at 1,800 BMR, that is 90 to 144 fewer calories burned per day than calculators estimate.

The pattern we see consistently in FormBlends patients who report stalled weight loss despite "eating at a deficit" is activity multiplier overestimation. When we recalculate using a 1.15 multiplier for sedentary and 1.3 for lightly active (instead of 1.2 and 1.375), adherence-verified deficits resume expected loss rates.

The conservative fix: use one activity level lower than you think you are. If you consider yourself lightly active, calculate as sedentary. Track for 2 weeks. If weight loss matches prediction (0.5 to 1.0 pounds per week), the multiplier was correct. If not, drop another 100 calories.

How to estimate lean body mass without a DEXA scan

Protein targets should be anchored to lean body mass (LBM), not total body weight. A 250-pound man at 35% body fat has 162.5 pounds of LBM. Calculating protein from total weight (250 × 0.8 = 200 grams) massively overshoots the actual requirement.

Method 1: Body fat percentage estimation (most accurate without equipment).

Use the U.S. Navy body fat formula, which requires waist, neck, and height measurements:

Men: Body fat % = 86.010 × log10(waist - neck) - 70.041 × log10(height) + 36.76

Women: Body fat % = 163.205 × log10(waist + hip - neck) - 97.684 × log10(height) - 78.387

Then: LBM = total weight × (1 - body fat % as decimal)

The Navy formula has a standard error of 3 to 4% compared to DEXA (Hodgdon and Beckett, Naval Health Research Center, 1984). It underestimates body fat in very lean individuals and overestimates in very obese individuals, but for most people starting weight loss it is within acceptable range.

Method 2: Visual estimation (less accurate but fast).

Compare yourself to visual body fat percentage charts. Men at 25% body fat have minimal visible abs and moderate love handles. Women at 30% have visible curves but no significant abdominal definition. Most people underestimate their body fat by 5 to 8 percentage points.

Method 3: Assume a default.

If measurement is impractical, use population averages as a starting point:

• Men: 25% body fat (LBM = total weight × 0.75)
• Women: 35% body fat (LBM = total weight × 0.65)

These are conservative estimates that prevent protein overestimation.

The protein threshold: why the range is 0.7 to 1.0 g per pound of LBM

Protein requirements during weight loss are higher than during maintenance because you need to defend lean mass against the catabolic pressure of a calorie deficit.

The International Society of Sports Nutrition position stand (Jäger et al., Journal of the International Society of Sports Nutrition, 2017) recommends 1.0 to 1.5 grams per pound of total body weight for athletes in a deficit. But that guidance is written for people at 10 to 15% body fat. For individuals starting at higher body fat percentages, the per-pound-of-LBM framework is more appropriate.

A 2016 meta-analysis in the British Journal of Sports Medicine (Morton et al.) found that protein intakes above 0.7 grams per pound of LBM did not produce additional lean mass retention during calorie restriction in resistance-trained individuals. The benefit plateau occurs around 1.6 grams per kilogram of LBM (roughly 0.73 g/lb).

The practical range:

• 0.7 g/lb LBM: Minimum to preserve muscle during moderate deficit
• 0.8 to 0.9 g/lb LBM: Optimal for most people
• 1.0 g/lb LBM: Upper end for aggressive deficits, older adults (50+), or those on GLP-1 medications

Higher protein also increases satiety and has a higher thermic effect of food (20 to 30% of protein calories are burned during digestion vs 5 to 10% for carbs and 0 to 3% for fat). This creates a small metabolic advantage independent of lean mass preservation (Westerterp-Plantenga et al., American Journal of Clinical Nutrition, 2009).

Example calculation:

• 200-pound woman at 35% body fat
• LBM = 200 × 0.65 = 130 pounds
• Protein target = 130 × 0.8 = 104 grams per day

Fat minimums: the essential fatty acid floor

Dietary fat is required for hormone production, vitamin absorption (A, D, E, K), and essential fatty acid supply. The minimum intake is not a target to hit but a floor not to go below.

The Institute of Medicine sets the Acceptable Macronutrient Distribution Range (AMDR) for fat at 20 to 35% of total calories. The lower bound (20%) is a safety margin, not an optimal target.

A more precise minimum is 0.3 grams per pound of total body weight, which ensures adequate essential fatty acid intake (Helms et al., Journal of the International Society of Sports Nutrition, 2014). For a 200-pound person, that is 60 grams per day, or about 540 calories from fat.

Why not go lower?

Fat intake below 0.25 g/lb is associated with:

• Decreased testosterone in men (Volek et al., Journal of Applied Physiology, 1997)
• Menstrual irregularities in women (Loucks and Thuma, Journal of Clinical Endocrinology & Metabolism, 2003)
• Impaired absorption of fat-soluble vitamins
• Reduced satiety (fat slows gastric emptying)

Why not go higher?

Fat is calorie-dense (9 calories per gram vs 4 for protein and carbs). In a calorie deficit, higher fat means lower carbohydrate availability, which can impair training performance and recovery. There is no metabolic advantage to high-fat diets for weight loss when protein and calories are equated (Hall et al., Cell Metabolism, 2015).

The practical range: 0.3 to 0.5 g/lb of total body weight. Start at 0.4 and adjust based on satiety and preference.

Carbohydrates: the flexible variable

Once protein and fat are set, carbohydrates fill the remaining calories. This is not because carbs are unimportant but because they are the most flexible macro.

The "low-carb vs low-fat" debate has been settled by metabolic ward studies: when protein and calories are matched, there is no difference in fat loss between low-carb and low-fat diets (Hall and Guo, Gastroenterology, 2017). The advantage of low-carb diets in free-living studies comes from increased protein intake and spontaneous calorie reduction, not from carbohydrate restriction per se.

Carbohydrate needs vary by activity level:

• Sedentary individuals: 50 to 150 grams per day is sufficient
• Resistance training 3 to 4 times per week: 100 to 200 grams
• Endurance athletes or high training volume: 200+ grams

Lower carb intakes (under 100 grams per day) reduce muscle glycogen, which can impair performance in high-intensity or high-volume training. For most people doing moderate exercise during weight loss, 100 to 150 grams per day is a reasonable middle ground.

Example full calculation:

• 200-pound woman, 35% body fat, lightly active
• BMR = (10 × 90.7 kg) + (6.25 × 165 cm) - (5 × 40 years) - 161 = 1,438 calories
• TDEE = 1,438 × 1.3 (conservative lightly active) = 1,869 calories
• Deficit target = 1,869 - 400 = 1,469 calories
• Protein = 104 grams × 4 cal/g = 416 calories
• Fat = 80 grams (0.4 g/lb) × 9 cal/g = 720 calories
• Carbs = (1,469 - 416 - 720) / 4 = 83 grams

Macros: 104g protein / 83g carbs / 80g fat

GLP-1-specific macro adjustments: why protein matters more on tirzepatide and semaglutide

GLP-1 receptor agonists (semaglutide, tirzepatide) change the macro equation in two ways:

1. Appetite suppression reduces spontaneous protein intake.

A 2023 analysis of dietary recalls from STEP 1 trial participants (Wilding et al., Diabetes, Obesity and Metabolism) found that patients on semaglutide reduced total calorie intake by an average of 600 calories per day, but protein intake dropped disproportionately (from 18% to 14% of total calories). Patients were eating less overall and choosing higher-carb, lower-protein foods when they did eat.

The result: inadequate protein to preserve lean mass during rapid weight loss. The STEP 1 trial showed that roughly 25% of total weight lost was lean mass, which is higher than the 15 to 20% expected with slower, diet-only weight loss (Wilding et al., New England Journal of Medicine, 2021).

2. Nausea and food aversions shift preferences away from protein-dense foods.

Patients on GLP-1 medications consistently report that meat, eggs, and dense protein sources are less appealing or harder to tolerate. Carbohydrate-rich foods (crackers, toast, fruit) are easier to eat through nausea. This creates a protein gap.

The GLP-1 macro adjustment:

Increase protein target to 1.0 g/lb of LBM (the upper end of the range) and track intake rigorously. If nausea makes whole-food protein difficult, consider:

• Protein shakes (whey, casein, or plant-based)
• Greek yogurt (20+ grams per cup)
• Cottage cheese
• Protein-fortified foods

The goal is to defend lean mass during the accelerated weight loss phase. Once you reach maintenance dose and weight stabilizes, protein can be reduced to 0.7 to 0.8 g/lb LBM.

For more on managing GLP-1 side effects, see our guide on nausea management strategies.

The FormBlends Macro Validation Framework

Most people calculate macros once and never revisit them. The Macro Validation Framework is a 4-checkpoint system to verify your targets are working.

Checkpoint 1: Week 2 weigh-in (initial validation).

Expected outcome: 1 to 3 pounds lost (includes water weight from glycogen depletion).

If weight is unchanged: recalculate TDEE using a lower activity multiplier or reduce deficit calories by 100.

If weight dropped more than 4 pounds: deficit may be too aggressive. Consider adding 100 to 200 calories to slow loss rate and preserve lean mass.

Checkpoint 2: Week 6 body composition check (lean mass preservation).

Measure waist circumference and recalculate body fat percentage using the Navy formula. Expected outcome: waist circumference decreases while estimated LBM stays stable or decreases by less than 2 pounds.

If LBM dropped more than 2 pounds: increase protein by 20 grams per day and add or increase resistance training.

Checkpoint 3: Week 12 performance check (training quality).

If you are doing resistance training, track whether you can maintain or increase weight lifted on core lifts (squat, deadlift, bench press, or equivalents).

Expected outcome: strength maintained or slight increase (neural adaptation).

If strength is declining: increase carbohydrate intake by 30 to 50 grams per day, especially around training sessions.

Checkpoint 4: Every 10 pounds lost (recalculation trigger).

Recalculate TDEE and macros. As body weight decreases, BMR decreases proportionally. Failing to adjust creates "metabolic adaptation" (the slowdown is real but mostly explained by reduced body mass, not damaged metabolism).

A 2012 study in Obesity (Knuth et al.) found that for every 10 pounds lost, BMR decreases by approximately 20 to 25 calories beyond what would be predicted by body composition change alone. Recalculating every 10 pounds accounts for this.

When to recalculate: the 10-pound rule

Your macro targets are not static. Recalculate in these situations:

1. Every 10 pounds of weight loss.

As noted above, BMR decreases with body weight. A 200-pound person has a higher BMR than a 180-pound person, even if body composition is identical.

2. Plateau lasting more than 3 weeks.

If weight has not changed for 3 consecutive weeks and you have verified adherence (tracking every meal, weighing food), recalculate TDEE using a lower activity multiplier or reduce calories by 100 to 150.

True metabolic adaptation beyond what is explained by body composition change is real but small (50 to 100 calories per day). Most plateaus are tracking errors or activity multiplier overestimation.

3. Major change in activity level.

Started a new training program, changed jobs from active to sedentary, or vice versa. Recalculate TDEE with the new activity multiplier.

4. Starting or stopping GLP-1 medication.

GLP-1 medications reduce spontaneous calorie intake by 400 to 600 calories per day on average. If you start a GLP-1, you may need to reduce your calculated deficit to avoid excessive muscle loss. If you stop, you will need to reinstate the full deficit manually.

Common macro distribution patterns and what the evidence actually shows

You will see these patterns recommended across the internet. Here is what the evidence shows:

40/30/30 (40% carbs, 30% protein, 30% fat).

The "Zone Diet" distribution. No metabolic advantage over other distributions when calories and protein are matched (Johnston et al., JAMA, 2014). Works well for people who prefer moderate amounts of all three macros.

High-protein (40% protein, 30% carbs, 30% fat).

Increases satiety and preserves lean mass. The 40% protein target is often excessive (200+ grams for a 2,000-calorie diet) and provides no additional benefit over 30% when absolute protein intake is already above 0.7 g/lb LBM.

Low-carb (20% carbs, 40% protein, 40% fat).

Effective for appetite control in some individuals. No fat loss advantage when calories are controlled. May impair training performance. Not recommended for people doing high-intensity exercise.

Ketogenic (5% carbs, 25% protein, 70% fat).

Requires carbohydrate intake below 20 to 30 grams per day to maintain ketosis. No fat loss advantage over non-ketogenic diets at equal calories and protein (Hall et al., American Journal of Clinical Nutrition, 2016). Difficult to adhere to long-term. May be useful for specific medical conditions (epilepsy, certain neurological disorders) but not superior for general weight loss.

The evidence-based conclusion: protein threshold and calorie deficit drive results. The carb-to-fat ratio is personal preference unless you have a specific performance or medical need.

The decision tree: which approach fits your situation

If you are sedentary and not exercising:

• Protein: 0.7 g/lb LBM
• Fat: 0.4 g/lb total weight
• Carbs: fill remaining calories (likely 50 to 100 grams)
• Deficit: 300 to 400 calories

If you are doing resistance training 3+ times per week:

• Protein: 0.8 to 0.9 g/lb LBM
• Fat: 0.3 to 0.4 g/lb total weight
• Carbs: 100 to 150 grams (time 30 to 50 grams around training)
• Deficit: 300 to 500 calories

If you are on a GLP-1 medication (semaglutide, tirzepatide):

• Protein: 1.0 g/lb LBM (track rigorously)
• Fat: 0.4 to 0.5 g/lb total weight (higher fat improves satiety and reduces nausea)
• Carbs: whatever fits remaining calories
• Deficit: may occur spontaneously; track to ensure not exceeding 500-calorie deficit

If you are over 50 years old:

• Protein: 0.9 to 1.0 g/lb LBM (age-related muscle loss accelerates in deficit)
• Fat: 0.4 g/lb total weight
• Carbs: fill remaining calories
• Deficit: 300 to 400 calories (slower loss preserves muscle better in older adults)

If you have hit a plateau:

• Recalculate TDEE using a lower activity multiplier
• Verify tracking accuracy (weigh food for 1 week)
• Reduce calories by 100 to 150 and reassess in 2 weeks
• Consider adding 1 to 2 resistance training sessions per week

For detailed guidance on breaking through weight loss plateaus, see our article on why weight loss stalls on GLP-1 medications.

When you should NOT track macros: the steelman argument

Macro tracking is a tool, not a requirement. There are situations where it is counterproductive:

1. History of disordered eating.

Rigid tracking can trigger obsessive behaviors in individuals with a history of anorexia, bulimia, or orthorexia. For these individuals, intuitive eating frameworks or simple portion-control strategies (half-plate vegetables, quarter-plate protein, quarter-plate carbs) are safer.

2. High stress or cognitive load.

Tracking requires mental bandwidth. If you are in a high-stress life phase (new job, family crisis, major life transition), adding macro tracking may reduce adherence rather than improve it. Simple rules ("eat protein at every meal," "avoid liquid calories") often work better.

3. Already losing weight consistently without tracking.

If you are losing 0.5 to 1.0 pounds per week, feeling good, and not tracking macros, there is no reason to start. Tracking is a diagnostic tool for when results stall, not a mandatory practice.

4. Macros are being used to justify poor food quality.

"I hit my macros" does not mean the diet is healthy if those macros come from ultra-processed foods. A 2019 study in Cell Metabolism (Hall et al.) showed that people eating ultra-processed foods consumed 500 more calories per day than those eating whole foods, even when macros were matched. Food quality and satiety signaling matter.

The strongest argument against macro tracking is that it medicalizes eating and can reduce food enjoyment. For some people, the psychological cost outweighs the benefit. The decision should be individualized.

FAQ

How do I calculate macros for weight loss? Calculate your total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation and an activity multiplier, subtract 300 to 500 calories, then allocate 0.7 to 1.0 grams of protein per pound of lean body mass, 0.3 to 0.5 grams of fat per pound of total body weight, and fill remaining calories with carbohydrates.

What is the best macro ratio for weight loss? There is no single best ratio. Protein intake (0.7+ g/lb lean body mass) and calorie deficit drive fat loss. The carb-to-fat ratio is personal preference. Common effective ratios include 40/30/30 and 30/40/30 (carbs/protein/fat), but results depend on hitting protein targets and maintaining a deficit.

Should I calculate macros based on current weight or goal weight? Always use current weight. Macros based on goal weight underestimate your actual energy needs and create an unnecessarily aggressive deficit. Recalculate every 10 pounds lost to adjust for decreased body mass.

How much protein do I need to lose weight? 0.7 to 1.0 grams per pound of lean body mass. For a 180-pound person at 25% body fat (135 pounds lean mass), that is 95 to 135 grams per day. Higher protein preserves muscle during calorie restriction and increases satiety.

Do I need to track macros if I am on Ozempic or Mounjaro? Not mandatory, but recommended. GLP-1 medications reduce appetite, which often leads to inadequate protein intake. Tracking ensures you hit 1.0 g/lb of lean body mass to preserve muscle during rapid weight loss. Many patients lose 25% of weight from lean mass without tracking.

What happens if I eat too little fat? Fat intake below 0.25 g/lb of body weight can reduce testosterone, impair vitamin absorption, cause menstrual irregularities in women, and reduce satiety. The minimum safe intake is 0.3 g/lb of total body weight.

Can I lose weight without counting macros? Yes. Macro tracking is a tool for precision, not a requirement. Simple strategies like eating protein at every meal, avoiding liquid calories, and using portion control can produce weight loss. Tracking becomes useful when progress stalls or you want to optimize body composition.

How often should I recalculate my macros? Every 10 pounds of weight loss or when weight loss stalls for 3+ weeks. As body weight decreases, so does basal metabolic rate. Failing to adjust creates the appearance of metabolic slowdown when it is actually just reduced energy needs.

What is the difference between TDEE and BMR? BMR (basal metabolic rate) is the calories your body burns at rest for basic functions. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor to account for movement, exercise, and digestion. TDEE is what you use to calculate deficit targets.

Should I eat the same macros every day? Not necessarily. Some people prefer cycling carbs higher on training days and lower on rest days. As long as weekly averages hit targets and protein stays consistent, daily variation is fine. Consistency matters more than perfection.

How do I know if my macro calculation is correct? Track weight for 2 weeks. If you lose 0.5 to 1.0 pounds per week, the calculation is correct. If weight is stable, reduce calories by 100 to 150. If losing more than 1.5 pounds per week (after the first week), add 100 to 200 calories to slow loss and preserve muscle.

Do macros matter more than calories for weight loss? No. Calorie deficit drives fat loss. Macros determine what type of weight you lose (fat vs muscle) and how sustainable the diet is. Protein preserves muscle. Fat ensures hormonal health. Carbs fuel performance. All three matter, but deficit is primary.

Sources

1. Frankenfield D et al. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association. 2005.
2. Chaston TB et al. Factors associated with percent change in visceral versus subcutaneous adipose tissue during weight loss: findings from a systematic review. Obesity Reviews. 2007.
3. Johanssen DL et al. Metabolic slowing with massive weight loss despite preservation of fat-free mass. International Journal of Obesity. 2011.
4. Pontzer H et al. Daily energy expenditure through the human life course. American Journal of Clinical Nutrition. 2019.
5. Hodgdon JA and Beckett MB. Prediction of percent body fat for U.S. Navy women from body circumferences and height. Naval Health Research Center. 1984.
6. Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017.
7. Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2016.
8. Westerterp-Plantenga MS et al. Dietary protein, weight loss, and weight maintenance. American Journal of Clinical Nutrition. 2009.
9. Helms ER et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. 2014.
10. Volek JS et al. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology. 1997.
11. Loucks AB and Thuma JR. Luteinizing hormone pulsatility is disrupted at a threshold of energy availability in regularly menstruating women. Journal of Clinical Endocrinology & Metabolism. 2003.
12. Hall KD et al. Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity. Cell Metabolism. 2015.
13. Hall KD and Guo J. Obesity energetics: body weight regulation and the effects of diet composition. Gastroenterology. 2017.
14. Wilding JPH et al. Dietary patterns in the STEP 1 trial: effects of semaglutide on macronutrient intake. Diabetes, Obesity and Metabolism. 2023.
15. Wilding JPH et al. Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine. 2021.
16. Johnston BC et al. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014.
17. Hall KD et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. American Journal of Clinical Nutrition. 2016.
18. Knuth ND et al. Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin. Obesity. 2012.
19. Hall KD et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism. 2019.

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