This macros calculator for weight loss computes calorie targets, protein, carbs, and fats using Mifflin-St Jeor BMR, your activity factor, and a chosen calorie deficit so you can personalize a macros plan that supports consistent fat loss.
macros calculator for weight loss: personalize your daily targets
Enter body weight in kilograms (kg).
Enter height in centimeters (cm).
Enter age in years.
Male
Female
Used in Mifflin-St Jeor BMR equation.
Sedentary (office, little exercise)
Lightly active (1-3 workouts/week)
Moderately active (3-5 workouts/week)
Very active (6-7 workouts/week)
Athlete (twice daily training)
Multiplies BMR to estimate TDEE.
Recommended 10-25% for sustainable fat loss.
Higher protein helps muscle retention while cutting.
Keep fats 20-35% to support hormones.
Daily calories: 0 kcal
BMR: 0 kcal
TDEE: 0 kcal
Protein: 0 g | Carbs: 0 g | Fats: 0 g
Formula: Mifflin-St Jeor BMR × Activity = TDEE; TDEE × (1 – deficit) sets weight-loss calories; macros split by protein per kg, fats by percent, carbs fill the rest.
The macros calculator for weight loss updates instantly as you adjust inputs.
Macros breakdown from the macros calculator for weight loss (calories and grams).
Macro
Calories
Grams
Share
Protein
0
0
0%
Carbohydrates
0
0
0%
Fats
0
0
0%
Chart: macro calories and grams from the macros calculator for weight loss, with two data series for clarity.
What is macros calculator for weight loss?
The macros calculator for weight loss is a specialized nutrition planning tool that converts your weight, height, age, sex, and activity level into precise calorie and macro targets so fat loss can be predictable and sustainable. People who want structured fat loss, athletes in a cutting phase, and busy professionals seeking clarity should rely on a macros calculator for weight loss instead of guesswork.
Common misconceptions are that any calorie deficit works regardless of protein or that macros calculator for weight loss outputs are generic. In reality, the macros calculator for weight loss aligns protein to lean mass needs, keeps fats in a healthy band, and lets carbs flex with activity so energy and recovery stay stable.
macros calculator for weight loss Formula and Mathematical Explanation
The macros calculator for weight loss starts with the Mifflin-St Jeor equation for basal metabolic rate (BMR):
BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age years) + (5 for males or -161 for females).
Total Daily Energy Expenditure (TDEE) = BMR × Activity Factor. The macros calculator for weight loss then applies a calorie deficit: Target Calories = TDEE × (1 – deficit%). Protein grams = weight kg × chosen protein factor. Fat calories = Target Calories × fat%. Fat grams = Fat calories ÷ 9. Carbs calories fill the remainder, and carb grams = Carbs calories ÷ 4.
Variables used inside the macros calculator for weight loss.
Variable
Meaning
Unit
Typical Range
Weight
Body mass input to macros calculator for weight loss
kg
45-130
Height
Stature input affecting BMR
cm
150-200
Age
Age reduces BMR in macros calculator for weight loss
years
18-70
Activity Factor
Multiplier for TDEE
none
1.2-1.9
Deficit %
Calorie reduction applied
%
10-25
Protein Factor
Protein grams per kg
g/kg
1.6-2.4
Fat %
Share of calories from fat
%
20-35
Practical Examples (Real-World Use Cases)
Example 1: A 75 kg, 175 cm, 30-year-old male, moderately active (1.55), 20% deficit, 2 g/kg protein, 25% fats. The macros calculator for weight loss outputs BMR ≈ 1700 kcal, TDEE ≈ 2635 kcal, target calories ≈ 2108 kcal. Protein ≈ 150 g, fats ≈ 58 g, carbs ≈ 210 g. Financially minded dieters see how a modest deficit protects training quality.
Example 2: A 62 kg, 165 cm, 34-year-old female, lightly active (1.375), 15% deficit, 1.8 g/kg protein, 30% fats. The macros calculator for weight loss gives BMR ≈ 1380 kcal, TDEE ≈ 1898 kcal, target calories ≈ 1613 kcal. Protein ≈ 112 g, fats ≈ 54 g, carbs ≈ 157 g. The macros calculator for weight loss shows a gentler cut to preserve energy and hormone health.
How to Use This macros calculator for weight loss Calculator
Enter weight, height, age, and select sex so the macros calculator for weight loss computes BMR accurately.
Choose activity level to set TDEE in the macros calculator for weight loss.
Set a calorie deficit between 10-25% for sustainable weight loss.
Pick protein grams per kg to retain lean mass while the macros calculator for weight loss cuts calories.
Choose fat percentage, let carbs auto-balance, and read the macros calculator for weight loss results.
Copy results and apply them to meal planning; review weekly and adjust the macros calculator for weight loss if weight change stalls.
Reading results: the main calorie target drives fat loss pace, while macro grams keep performance steady. Use the macros calculator for weight loss chart and table to see calorie and gram distribution clearly.
Key Factors That Affect macros calculator for weight loss Results
Activity accuracy: Overstating workouts inflates TDEE; the macros calculator for weight loss works best with honest inputs.
Protein selection: Higher protein improves satiety and muscle retention, keeping the macros calculator for weight loss effective.
Deficit size: Aggressive cuts can harm recovery; the macros calculator for weight loss balances pace with adherence.
Fat percentage: Too low fats impact hormones; the macros calculator for weight loss keeps healthy ranges.
Carb flexibility: Training days may need higher carbs; the macros calculator for weight loss supports easy adjustments.
Measurement consistency: Regular weigh-ins and consistent tracking let the macros calculator for weight loss refine targets.
Sleep and stress: Poor sleep raises appetite; pair the macros calculator for weight loss with recovery habits.
Adaptive metabolism: Over time, TDEE may change; update the macros calculator for weight loss monthly.
Frequently Asked Questions (FAQ)
Is the macros calculator for weight loss safe for beginners? Yes, the macros calculator for weight loss uses conservative deficits for sustainable progress.
Can I switch units? Enter weight in kg and height in cm; convert before using the macros calculator for weight loss for best precision.
Do I need exact activity? Pick the closest level; the macros calculator for weight loss is robust to minor variation.
How often should I recalc? Every 4 weeks or after 2-3 kg change to keep the macros calculator for weight loss aligned.
What if I plateau? Lower deficit by 5% or increase steps; update the macros calculator for weight loss and monitor a week.
Can I use keto? Set fat higher and carbs lower; the macros calculator for weight loss will rebalance totals.
Are cheat meals okay? Occasional flexibility is fine; average weekly calories with the macros calculator for weight loss.
Do I need supplements? Not required; the macros calculator for weight loss prioritizes whole foods and adequate protein.
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