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Skinny-Fat Macros: How to Calculate Macros For Shredding

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I was a skinny-fat guy that worked night shift and trying to figure out what macros I needed to hit to get shredded. This was my transformation after applying the macro calculations I’m about to share with you.

This is what I did.

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1. Protein Macro

What is the ideal protein intake for a skinny-fat dude that’s starting a lifting journey? For me, I started with getting 1g per LB of bodyweight per day. So, for a 150 lb person, that’s 150 grams per day. Aim for a range of 140-150 grams per day using a tracking app like MyNetDiary or MyFitnessPal.

2. Fat Macro

Years ago, I set my “fat macro” to 0.3g / lb of bodyweight inside MyNetDiary. I aimed to hit this almost every day of the week, within 5 grams of the target. If you are a skinny-fat like I was years ago and want to get shredded completely naturally (like I did), I suggest setting your fat macro to 0.3g / lb of bodyweight inside your tracking app.

3. Carbs Macro

Your carbs will be what is left over after calculating protein and fat! And I would eat most of those carbs before and after my lifting sessions.

Example

Protein = 4 calories per gram, Fat = 9 calories per gram, Carbs = 4 calories per gram.

For a 150 lb person at 2,000 calories per day.

Protein = 150 grams (150 x 4 = 600 calories)
Fat = 45 grams (45 x 9 = 405 calories)
Protein + Fat = 600 + 405 = 1,005 calories
Remaining for Carbs = 2,000 – 1,005 = 995 calories (divide by 4 to determine grams)
Carbs = 248 grams

How to Start

If this is too much then I understand. For the first 4 weeks, start with tracking your total calorie target (i.e., 2,000 per day or whatever you’ve calculated for yourself) and your protein target (i., 150 grams).

Aim for a range of 100 calories around your calorie target and within 10 grams of your protein target.

After you’ve settled into tracking those two numbers, then actively start tracking your fat and carb macros.

Do this for 12 weeks with 80-90% consistency. You don’t need to be perfect.

Trust the process… you’ll get results. Patience.

If you need any help, let me know!

Need one-on-one coaching to get shredded? Learn more here.

Would you like to learn how I got into the best shape of my life as an ordinary guy? Check out my Ultimate Body Transformation program—a simple science-based program to rapidly shred fat, build muscle, and get stronger.

Do you have any questions? Let me know in the comments below!

From Skinny-Fat to Shredded: My Journey

I’m Brad.

I know the struggle of being skinny-fat all too well—juggling late-night junk food binges, a demanding corporate night shift job, and years of frustration with no progress. At 30, I finally decided to take control, diving deep into the science of nutrition and strength training during night shift.

With 18 months of relentless dedication, I transformed my physique, competed in my first bodybuilding competition, and even represented Team Australia at the World Titles—all achieved naturally. If I could overcome my cravings and lifestyle challenges, so can you.

My mission is to help you break free from the skinny-fat cycle and build the body you’ve always wanted. Will you be next?

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