One macro to focus on for fat loss is protein. Dietitian Maddie Kinzly suggests getting lean protein at every single meal to not only build muscle but to also satiate hunger. Getting enough protein makes it easier to stick to your daily calorie goals because you'll feel satisfied.
For protein, you need about 0.8 to 1.8 grams per pound of bodyweight, depending on how active you are. A good rule of thumb is to aim for 20 to 30 grams of lean protein at every meal from sources that are low in saturated fats and processed carbohydrates. "This doesn't necessarily mean eat more meat," Kinzly explained. "There are many plant sources that contain protein, including grains, beans, legumes, nuts, and vegetables."