Macro Calculator for Weight Loss
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For fat loss, set a moderate calorie deficit and keep protein high so you lose fat rather than muscle. A typical plan uses about 1.6 to 2.2 g of protein per kg of body weight, fat at about 25% of calories and carbohydrates for the rest.
| Daily targets | |
| Calories | 1551 kcal |
| Protein | 147 g (38%) |
| Fat | 49 g (28%) |
| Carbohydrates | 131 g (34%) |
| Per meal (3 meals) | 49 g protein, 16 g fat, 44 g carbs |
| Background | |
| Maintenance (TDEE) | 2101 kcal |
| Deficit | 550 kcal/day ≈ 0.5 kg (1.1 lb) a week |
Show steps
- BMR (Mifflin–St Jeor) = 1528 kcal; × activity 1.375 = TDEE 2101 kcal.
- Subtract about 550 kcal for 0.5 kg a week (1 kg of body fat ≈ 7,700 kcal), with a floor of 1200 kcal.
- Protein 1.8 g per kg body weight keeps muscle while dieting: 147 g × 4 kcal = 588 kcal.
- Fat at 25% of calories (at least 0.6 g/kg): 49 g × 9 kcal. Carbs fill the rest: 131 g × 4 kcal.
How the macros are set
- Maintenance calories (TDEE) from Mifflin–St Jeor and your activity.
- Subtract about 1,100 kcal per day for each kg of weekly loss (7,700 kcal per kg of fat ÷ 7).
- Protein: your chosen g/kg. Fat: 25% of calories (at least 0.6 g/kg). Carbs: what remains.
Why protein matters when dieting
Higher protein helps keep lean mass during a deficit and keeps you fuller. Research reviews support about 1.6 to 2.2 g/kg for people who strength train while losing weight.
Counting macros
Protein and carbohydrates have 4 kcal per gram and fat has 9, so 150 g protein, 60 g fat and 150 g carbs is 600 + 540 + 600 = 1,740 kcal.
Macro Calculator for Weight Loss quiz: 10 questions
Test yourself with 10 multiple-choice questions. Choose an answer and press Submit to see if you are right and why. Your score appears at the end.
Quiz complete
Frequently asked questions
What is the best macro ratio for weight loss?
The calorie deficit matters most; high protein helps keep muscle. Carbs and fat can be split to your preference.
How much protein do I need to lose weight?
About 1.6 to 2.2 g per kg of body weight is common advice for active people.
Should I go low carb?
Low-carb and higher-carb diets give similar fat loss when calories and protein are equal; choose what you can stick to.
How fast should I lose weight?
About 0.5% to 1% of body weight per week is a common sustainable pace.
Do I count total or net carbs?
Either works if you are consistent.
Sources
- Morton et al. (2018), protein supplementation meta-analysis, Br J Sports Med
- Mifflin et al. (1990), Am J Clin Nutr 51:241
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