In reality, you can lose weight on any diet as long as you stay in a consistent calorie deficit. Meaning the number of calories you eat each day is below your total daily energy expenditure (TDEE).
However, what you eat can make the weight loss process feel easier or harder.
Plus, the quality of your choices can strongly impact body composition - how much body fat and muscle mass you lose or maintain in the process.
Luckily, macronutrients solve a lot of these concerns all at once.
Macros are your calories from food organized into nutrient groups: protein, fat, and carbs. Each of which provides different health benefits and a different amount of calories (protein = 4 calories per gram, carbs = 4 calories per gram, and fat = 9 calories per gram).
Counting macros can help you lose weight, and a good macronutrient ratio can help you control your appetite, support energy levels, lose more body fat, and protect your lean mass while in a calorie deficit.
This means, you can potentially lose more fat, build muscle, and achieve better results overall with a macro diet compared to calorie control alone.