How to Track Macros for Fat Loss and Muscle Gain

A Guide from a Women’s Gym in Wakefield

If you’re training at a women’s gym in Wakefield and want to lose body fat, build strength or improve your body composition, you’ve probably heard about tracking macros.

But what does it actually mean — and do you need to do it?

At Base Fit, our ladies-only gym in Wakefield, we focus on strength training, structured coaching and sustainable nutrition. Tracking macronutrients can be a useful tool, but only when it’s applied correctly.

Here’s how to do it properly.

Step 1: Be Clear on Your Goal

Before you calculate anything, decide what you want to achieve.

Fat Loss
You need to create a calorie deficit while keeping protein high enough to preserve muscle.

Muscle Gain
You need a small calorie surplus combined with progressive strength training.

Body Recomposition
You stay around maintenance calories while increasing strength and maintaining high protein intake.

At our Wakefield women’s gym, most members focus on fat loss combined with strength development — not just lowering the number on the scales.

Step 2: Estimate Your Calorie Needs

Start with your Total Daily Energy Expenditure (TDEE), which estimates how many calories you burn each day.

From there:

For fat loss
Reduce calories by 10–20% below maintenance.
This usually equates to a 300–500 calorie daily deficit for most women.

For muscle gain
Increase calories by 5–15% above maintenance.
A small surplus helps minimise excess fat gain.

If progress stalls, the issue is usually consistency or portion size — not metabolism.

At Base Fit, our fat loss coaching in Wakefield focuses on long-term habits rather than aggressive dieting.

Step 3: Set Your Macros Properly

Rather than choosing random percentage splits, use bodyweight-based targets.

Protein

Aim for:

1.6–2.2g of protein per kilogram of bodyweight

This range is supported by research for maintaining and building lean muscle mass.

Example:
70kg woman → 112–154g protein per day

Protein is particularly important if you’re strength training at a Wakefield ladies gym like ours, where resistance training is a key focus.

Fats

Aim for a minimum of:

0.6–0.8g per kilogram of bodyweight

Healthy fats support hormone function, recovery and overall wellbeing.

Carbohydrates

Once protein and fats are set, the remaining calories can come from carbohydrates.

Carbs support:

Training performance
Energy
Recovery
Adherence

You don’t need to cut carbs to lose body fat.

Step 4: Track Accurately (If You Choose To)

You can track macros using apps such as:

Nutracheck
MyFitnessPal
Cronometer

For accuracy:

Weigh your food
Track drinks and snacks
Be consistent

However, tracking isn’t essential.

At our Wakefield women’s strength gym, many members succeed by focusing on:

Protein at every meal
Mostly whole foods
Structured training
Consistent attendance

Do You Need to Track Macros to Lose Weight?

No.

Fat loss comes down to maintaining a calorie deficit.

Muscle gain requires sufficient calories and protein alongside progressive strength training.

Tracking macros simply improves awareness and structure.

At Base Fit, a ladies gym in Wakefield focused on strength and accountability, we help members:

Build muscle
Reduce body fat
Improve confidence
Track measurable progress

Whether you track macros or not, structure always beats guesswork.

Looking for a Women’s Gym in Wakefield?

If you’re searching for:

A supportive women’s gym in Wakefield
Structured strength training for women
Fat loss coaching in Wakefield
Small group personal training for women

Base Fit offers coach-led sessions, progress tracking and a supportive environment designed specifically for women.

Speak to one of our coaches to get started.

How to Track Macros for Fat Loss and Muscle Gain | Women’s Gym in Wakefield