Macro Calculator to Lose Weight: Precise Daily Targets for Faster Fat Loss
Use this macro calculator to lose weight to instantly set a calorie deficit, dial in protein, carbs, and fats, and see how your daily targets adjust with your activity and weight-loss pace.
Macro Calculator to Lose Weight
Male
Female
Needed for BMR using Mifflin-St Jeor.
Must be between 10 and 90.
Use current body weight in kilograms.
Enter total height in centimeters.
Sedentary (office work)
Lightly active (1-3 workouts/week)
Moderately active (3-5 workouts/week)
Very active (6-7 workouts/week)
Athlete level
Multiplier applied to BMR to estimate TDEE.
Typical fat-loss range is 10%-30% below TDEE.
Higher protein protects lean mass during a cut.
Keeps hormones supported; remainder goes to carbs.
Daily Calories: 0 kcal
BMR: 0 kcal/day
TDEE: 0 kcal/day
Protein: 0 g/day
Fat: 0 g/day
Carbs: 0 g/day
Formula: Mifflin-St Jeor BMR × Activity = TDEE; Target Calories = TDEE × (1 – deficit); macros split by protein per kg, fat percent of calories, remainder to carbs.
Calories per MacroGrams per Macro
Chart compares calorie contribution vs grams for protein, carbs, and fat to visualize the macro calculator to lose weight outputs.
Structured macro calculator to lose weight table showing calorie split and gram targets.
Macro
Grams/Day
Calories/Day
Share of Target
Protein
0
0
0%
Carbohydrates
0
0
0%
Fat
0
0
0%
What is macro calculator to lose weight?
A macro calculator to lose weight is a focused nutrition planning tool that translates your calorie deficit into precise daily grams of protein, carbohydrates, and fat so fat loss stays predictable. A macro calculator to lose weight is best for people who want structure instead of guesswork, including professionals, athletes, and beginners chasing measurable progress. Many believe a macro calculator to lose weight is only for bodybuilders, but it simply aligns energy balance for any person wanting sustainable, science-backed fat loss.
Macro Calculator to Lose Weight Formula and Mathematical Explanation
The macro calculator to lose weight begins with the Mifflin-St Jeor equation to estimate Basal Metabolic Rate. BMR is multiplied by an activity factor to get Total Daily Energy Expenditure (TDEE). The chosen deficit trims TDEE to a fat-loss calorie target. Protein is set per kilogram to preserve lean mass, fat uses a fixed percentage of calories, and remaining calories convert to carbohydrates.
Variables used inside the macro calculator to lose weight.
Variable
Meaning
Unit
Typical Range
BMR
Basal metabolic rate
kcal/day
1200-2200
TDEE
Total daily energy expenditure
kcal/day
1500-3500
Deficit
Calorie reduction fraction
%
10-30
Protein
Protein intake
g/day
1.4-2.4 g/kg
Fat
Dietary fat share
% of calories
15-40
Carbs
Remaining energy
g/day
80-350
Practical Examples (Real-World Use Cases)
Example 1: Office professional
Inputs: male, 32 years, 82 kg, 180 cm, lightly active (1.375), deficit 20%, protein 1.8 g/kg, fat 25% of calories. The macro calculator to lose weight returns BMR ≈ 1785 kcal, TDEE ≈ 2454 kcal, target calories ≈ 1963 kcal. Protein ≈ 148 g (592 kcal), fat ≈ 54 g (490 kcal), carbs ≈ 220 g (880 kcal). This macro calculator to lose weight output guides meal prep with balanced energy.
Example 2: Active female
Inputs: female, 29 years, 64 kg, 167 cm, moderately active (1.55), deficit 18%, protein 2.0 g/kg, fat 30% of calories. The macro calculator to lose weight gives BMR ≈ 1443 kcal, TDEE ≈ 2237 kcal, target ≈ 1834 kcal. Protein ≈ 128 g (512 kcal), fat ≈ 61 g (549 kcal), carbs ≈ 193 g (772 kcal). The macro calculator to lose weight aligns fueling with a controlled pace of fat loss and recovery.
How to Use This macro calculator to lose weight Calculator
Enter sex, age, weight, height, and activity to set your TDEE baseline. Choose a deficit between 10%-30% depending on how aggressive you want the macro calculator to lose weight to be. Set protein per kg to protect muscle, then pick fat percent to support hormones. The macro calculator to lose weight immediately updates daily calories and macro grams, plus a chart showing calorie and gram splits. Copy results to share with a coach or log in your tracker.
Key Factors That Affect macro calculator to lose weight Results
Training volume shifts the activity multiplier in the macro calculator to lose weight, changing TDEE. Sleep quality affects recovery and adherence, making the deficit more or less realistic. Hormonal balance needs enough dietary fat, so fat percentage impacts how the macro calculator to lose weight feels. Protein quality matters because incomplete amino acid profiles may require slightly higher grams. Diet costs influence food choices, but the macro calculator to lose weight keeps targets steady while you swap ingredients. Digestive tolerance affects carb distribution timing, yet total macros from the macro calculator to lose weight remain the priority. Stress and cortisol may raise water retention, so track macro calculator to lose weight outputs over weeks, not days.
Frequently Asked Questions (FAQ)
Does the macro calculator to lose weight work for beginners? Yes, defaults are beginner-friendly and guide safe deficits.
How aggressive can I set the deficit? The macro calculator to lose weight caps at 35% to avoid unsustainable drops.
Can I use pounds and inches? Convert to kg and cm before entering to keep the macro calculator to lose weight accurate.
Is protein too high? The macro calculator to lose weight uses 1-3 g/kg; stay within evidence-based ranges.
What if I am very active? Choose a higher activity factor so the macro calculator to lose weight reflects your training load.
Do results change with age? Yes, BMR declines with age, and the macro calculator to lose weight adjusts automatically.
Can I bulk with this? Set a negative deficit (not provided) is not advised; this macro calculator to lose weight is tuned for cutting.
How often should I recalc? Every 2-3 kg lost, re-enter weight so the macro calculator to lose weight stays precise.
Related Tools and Internal Resources
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var ctx=chartCanvas.getContext("2d");
function validateNumber(value,min,max){var num=parseFloat(value);if(isNaN(num)){return {valid:false,msg:"Required number"};}if(nummax){return {valid:false,msg:"Must be under "+max};}return {valid:true,msg:""};}
function updateCalc(){var sex=document.getElementById("sex").value;var ageVal=document.getElementById("age").value;var weightVal=document.getElementById("weight").value;var heightVal=document.getElementById("height").value;var activityVal=document.getElementById("activity").value;var deficitVal=document.getElementById("deficit").value;var proteinPerKgVal=document.getElementById("proteinPerKg").value;var fatPercentVal=document.getElementById("fatPercent").value;
var ageCheck=validateNumber(ageVal,10,90);document.getElementById("error-age").innerText=ageCheck.msg;
var weightCheck=validateNumber(weightVal,30,300);document.getElementById("error-weight").innerText=weightCheck.msg;
var heightCheck=validateNumber(heightVal,120,230);document.getElementById("error-height").innerText=heightCheck.msg;
var deficitCheck=validateNumber(deficitVal,5,35);document.getElementById("error-deficit").innerText=deficitCheck.msg;
var proteinCheck=validateNumber(proteinPerKgVal,1,3);document.getElementById("error-proteinPerKg").innerText=proteinCheck.msg;
var fatCheck=validateNumber(fatPercentVal,15,40);document.getElementById("error-fatPercent").innerText=fatCheck.msg;
document.getElementById("error-sex").innerText="";document.getElementById("error-activity").innerText="";
if(!ageCheck.valid||!weightCheck.valid||!heightCheck.valid||!deficitCheck.valid||!proteinCheck.valid||!fatCheck.valid){return;}
var age=parseFloat(ageVal);var weight=parseFloat(weightVal);var height=parseFloat(heightVal);var activity=parseFloat(activityVal);var deficit=parseFloat(deficitVal)/100;var proteinPerKg=parseFloat(proteinPerKgVal);var fatPercent=parseFloat(fatPercentVal)/100;
var bmr=0;if(sex==="male"){bmr=10*weight+6.25*height-5*age+5;}else{bmr=10*weight+6.25*height-5*age-161;}
var tdee=bmr*activity;var targetCalories=tdee*(1-deficit);
var proteinGrams=proteinPerKg*weight;var proteinCalories=proteinGrams*4;
var fatCalories=targetCalories*fatPercent;var fatGrams=fatCalories/9;
var carbCalories=targetCalories-proteinCalories-fatCalories;var carbGrams=carbCalories/4;if(carbGrams<0){carbGrams=0;carbCalories=0;}
document.getElementById("primaryResult").innerText="Daily Calories: "+Math.round(targetCalories)+" kcal";
document.getElementById("bmrResult").innerText="BMR: "+Math.round(bmr)+" kcal/day";
document.getElementById("tdeeResult").innerText="TDEE: "+Math.round(tdee)+" kcal/day";
document.getElementById("proteinResult").innerText="Protein: "+Math.round(proteinGrams)+" g/day";
document.getElementById("fatResult").innerText="Fat: "+Math.round(fatGrams)+" g/day";
document.getElementById("carbResult").innerText="Carbs: "+Math.round(carbGrams)+" g/day";
var tbody=document.getElementById("tableBody");
tbody.innerHTML="";
var shareProtein=targetCalories===0?0:Math.round(proteinCalories/targetCalories*100);
var shareCarb=targetCalories===0?0:Math.round(carbCalories/targetCalories*100);
var shareFat=targetCalories===0?0:Math.round(fatCalories/targetCalories*100);
var rows=[["Protein",Math.round(proteinGrams),Math.round(proteinCalories),shareProtein+"%"],["Carbohydrates",Math.round(carbGrams),Math.round(carbCalories),shareCarb+"%"],["Fat",Math.round(fatGrams),Math.round(fatCalories),shareFat+"%"]];
var i;for(i=0;i<rows.length;i++){var tr=document.createElement("tr");var j;for(j=0;j<rows[i].length;j++){var td=document.createElement("td");td.innerText=rows[i][j];tr.appendChild(td);}tbody.appendChild(tr);}
drawChart(proteinCalories,carbCalories,fatCalories,proteinGrams,carbGrams,fatGrams);}
function drawChart(pc,cc,fc,pg,cg,fg){ctx.clearRect(0,0,chartCanvas.width,chartCanvas.height);
var labels=["Protein","Carbs","Fat"];var calories=[pc,cc,fc];var grams=[pg,cg,fg];
var maxVal=0;var i;for(i=0;imaxVal){maxVal=calories[i];}if(grams[i]>maxVal){maxVal=grams[i];}}
if(maxVal===0){maxVal=1;}
var padding=40;var barWidth=60;var gap=70;var baseY=260;
ctx.font="14px Arial";ctx.fillStyle="#1c1f23″;ctx.textAlign="center";
for(i=0;i<labels.length;i++){ctx.fillText(labels[i],padding+barWidth/2+i*gap*2,baseY+30);}
for(i=0;i<labels.length;i++){var calHeight=calories[i]/maxVal*200;ctx.fillStyle="#004a99";ctx.fillRect(padding+i*gap*2,baseY-calHeight,barWidth,calHeight);ctx.fillStyle="#1c1f23";ctx.fillText(Math.round(calories[i])+" kcal",padding+barWidth/2+i*gap*2,baseY-calHeight-6);
var gramHeight=grams[i]/maxVal*200;ctx.fillStyle="#28a745";ctx.fillRect(padding+barWidth+10+i*gap*2,baseY-gramHeight,barWidth,gramHeight);ctx.fillStyle="#1c1f23";ctx.fillText(Math.round(grams[i])+" g",padding+barWidth+10+barWidth/2+i*gap*2,baseY-gramHeight-6);}
ctx.strokeStyle="#cbd3dd";ctx.beginPath();ctx.moveTo(20,baseY);ctx.lineTo(chartCanvas.width-20,baseY);ctx.stroke();}
function resetCalc(){document.getElementById("sex").value="male";document.getElementById("age").value=30;document.getElementById("weight").value=75;document.getElementById("height").value=175;document.getElementById("activity").value="1.55";document.getElementById("deficit").value=20;document.getElementById("proteinPerKg").value=1.8;document.getElementById("fatPercent").value=25;updateCalc();}
function copyResults(){var text="Macro calculator to lose weight results:\n"+document.getElementById("primaryResult").innerText+"\n"+document.getElementById("bmrResult").innerText+"\n"+document.getElementById("tdeeResult").innerText+"\n"+document.getElementById("proteinResult").innerText+"\n"+document.getElementById("fatResult").innerText+"\n"+document.getElementById("carbResult").innerText+"\nAssumptions: deficit "+document.getElementById("deficit").value+"%, protein "+document.getElementById("proteinPerKg").value+" g/kg, fat "+document.getElementById("fatPercent").value+"% of calories.";navigator.clipboard.writeText(text);}
resetCalc();