Macros to Lose Weight Calculator | {primary_keyword}
Use the macros to lose weight calculator to set a calorie deficit and balanced protein, fat, and carb targets tailored to your body, activity, and fat loss timeline.
Macros to Lose Weight Calculator
Used to estimate basal metabolic rate for the macros to lose weight calculator.
Male
Female
Mifflin-St Jeor adjustment for the macros to lose weight calculator.
Accurate weight keeps the macros to lose weight calculator precise.
Height factors into BMR inside the macros to lose weight calculator.
Sedentary (little exercise)
Light (1-3x/week)
Moderate (3-5x/week)
Very Active (6-7x/week)
Athlete (2x/day)
Multiplier applied to BMR in the macros to lose weight calculator.
Typical safe range is 10%–25% in the macros to lose weight calculator.
Higher protein protects muscle using the macros to lose weight calculator.
Macro balance inside the macros to lose weight calculator.
Daily Target: 0 kcal
BMR (Mifflin-St Jeor): 0 kcal
TDEE (with activity): 0 kcal
Protein: 0 g | Calories: 0 kcal
Fat: 0 g | Calories: 0 kcal
Carbs: 0 g | Calories: 0 kcal
Formula: BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) + gender adjustment. TDEE = BMR × activity. Deficit applied to TDEE, then macros from protein per kg, fat %, remainder carbs (4 kcal/g protein & carbs, 9 kcal/g fat).
Chart shows macro grams and macro calories from the macros to lose weight calculator for quick comparison.
Macro targets generated by the macros to lose weight calculator.
Metric
Value
Notes
Daily Calorie Target
0 kcal
Applies chosen deficit
BMR
0 kcal
Mifflin-St Jeor inside macros to lose weight calculator
TDEE
0 kcal
Activity-adjusted maintenance
Protein
0 g
Protein per kg protects muscle
Fat
0 g
Fat percent of calories
Carbs
0 g
Remainder calories to carbs
What is macros to lose weight calculator?
The macros to lose weight calculator is a structured nutrition planning tool that converts your body data into calorie and macronutrient targets. People who want predictable fat loss, athletes chasing a lean phase, and busy professionals who need clarity on meals use a macros to lose weight calculator to avoid guesswork.
A macros to lose weight calculator stops the misconception that only calories matter; it balances protein to keep muscle, fat for hormones, and carbs for training. Another misconception is that a macros to lose weight calculator forces extreme deficits. The macros to lose weight calculator shown here keeps the deficit moderate and sustainable.
Macros to lose weight calculator Formula and Mathematical Explanation
The macros to lose weight calculator starts with the Mifflin-St Jeor equation to find BMR: (10 × weight kg) + (6.25 × height cm) – (5 × age) + gender constant. The macros to lose weight calculator then multiplies BMR by an activity factor to find TDEE, the maintenance calories.
The macros to lose weight calculator applies a chosen deficit percentage to TDEE to set daily calories. Protein is set using grams per kilogram, fat uses a percent of calories, and carbs fill remaining calories. The macros to lose weight calculator converts calories to grams with 4 kcal per gram for protein and carbs, 9 kcal per gram for fat.
Variables Table
Key variables used by the macros to lose weight calculator.
Variable
Meaning
Unit
Typical Range
Weight
Current body mass
kg
45–140
Height
Body stature
cm
145–200
Age
Years of age
years
18–70
Activity
Multiplier for TDEE
factor
1.2–1.9
Deficit
Percent below TDEE
%
10–25
Protein/kg
Protein density
g/kg
1.6–2.4
Fat %
Portion of calories
% calories
20–35
Practical Examples (Real-World Use Cases)
Example 1: Office professional
Using the macros to lose weight calculator for a 32-year-old female, 68 kg, 168 cm, light activity (1.375), and 20% deficit yields BMR around 1460 kcal, TDEE near 2009 kcal, and a target of 1607 kcal. With 2 g/kg protein, the macros to lose weight calculator sets 136 g protein, 25% fat gives 45 g fat, and carbs fill to 145 g. This macros to lose weight calculator output shows a balanced plan for gentle fat loss.
Example 2: Recreational lifter
A 40-year-old male, 88 kg, 182 cm, moderate activity (1.55), 18% deficit in the macros to lose weight calculator creates BMR near 1795 kcal and TDEE around 2782 kcal. The macros to lose weight calculator sets target calories at 2281 kcal, protein 176 g (2 g/kg), fat 63 g (25%), carbs 243 g. With the macros to lose weight calculator, the lifter preserves strength while reducing body fat steadily.
How to Use This macros to lose weight calculator
Enter age, gender, weight, and height, then choose activity and deficit. The macros to lose weight calculator instantly shows BMR, TDEE, calorie target, and precise grams for protein, fat, and carbs. Read the main result for daily calories and use the intermediate rows for shopping lists.
The macros to lose weight calculator helps decision-making: if energy is low, adjust activity or lower deficit to 10–15%. If progress stalls, raise protein per kg or trim carbs slightly using the macros to lose weight calculator without extreme cuts.
Key Factors That Affect macros to lose weight calculator Results
Age shifts BMR; older users see lower maintenance, so the macros to lose weight calculator lowers calories. Gender changes the equation constants, affecting every macros to lose weight calculator output.
Activity level is pivotal: an overestimated multiplier inflates TDEE and stalls fat loss, so keep the macros to lose weight calculator conservative. Deficit size controls pace; beyond 25% the macros to lose weight calculator risks muscle loss.
Protein per kg anchors muscle retention; using 1.6–2.4 g/kg in the macros to lose weight calculator improves satiety. Fat percent supports hormones; 20–30% keeps the macros to lose weight calculator balanced.
Training frequency, sleep quality, and stress change how the macros to lose weight calculator plays out in real life. If recovery is poor, keep carbs steady and lower deficit to make the macros to lose weight calculator sustainable.
Metabolic adaptation occurs with long deficits; periodically re-run the macros to lose weight calculator with updated weight. Hidden calories from sauces or drinks can exceed targets, so log food in line with the macros to lose weight calculator numbers.
Frequently Asked Questions (FAQ)
How often should I rerun the macros to lose weight calculator? Every 2–3 weeks as weight changes.
Can the macros to lose weight calculator work with keto? Yes, set fat percent higher and carbs will drop.
What deficit is safest in the macros to lose weight calculator? 10–25% keeps muscle while losing fat.
Does the macros to lose weight calculator suit endurance athletes? Yes, keep carbs higher for training days.
How high can protein go in the macros to lose weight calculator? Up to ~2.4 g/kg for most healthy adults.
What if activity varies daily? Use an average or rerun the macros to lose weight calculator for heavy days.
Can the macros to lose weight calculator include refeeds? Yes, temporarily reduce deficit to maintenance days.
Is the macros to lose weight calculator accurate for very low body fat? Adjust carefully; lean individuals may need smaller deficits.
Related Tools and Internal Resources
{related_keywords} – Complementary tracking to the macros to lose weight calculator.
{related_keywords} – Meal planning guidance aligned with the macros to lose weight calculator.
{related_keywords} – Activity templates to pair with the macros to lose weight calculator.
{related_keywords} – Protein-focused recipes supporting the macros to lose weight calculator.
{related_keywords} – Fat loss timeline projections from the macros to lose weight calculator.
{related_keywords} – Food logging tips to keep macros to lose weight calculator results accurate.
var chartCtx = document.getElementById("macroChart").getContext("2d");
var chartData = {labels:["Protein","Fat","Carbs"], series1:[0,0,0], series2:[0,0,0]};
function drawChart(){
var ctx = chartCtx;
var width = ctx.canvas.width;
var height = ctx.canvas.height;
ctx.clearRect(0,0,width,height);
var maxVal = 0;
for(var i=0;imaxVal){maxVal=chartData.series1[i];}
if(chartData.series2[i]>maxVal){maxVal=chartData.series2[i];}
}
if(maxVal===0){maxVal=1;}
var barWidth = (width-120)/chartData.labels.length/2;
for(var j=0;j<chartData.labels.length;j++){
var xBase = 60 + j*barWidth*2;
var s1Height = (chartData.series1[j]/maxVal)*(height-120);
var s2Height = (chartData.series2[j]/maxVal)*(height-120);
ctx.fillStyle = "#004a99";
ctx.fillRect(xBase, height-60 – s1Height, barWidth-10, s1Height);
ctx.fillStyle = "#28a745";
ctx.fillRect(xBase + barWidth, height-60 – s2Height, barWidth-10, s2Height);
ctx.fillStyle = "#1f2d3d";
ctx.fillText(chartData.labels[j], xBase, height-40);
}
ctx.fillStyle = "#004a99";
ctx.fillRect(60,20,12,12);
ctx.fillStyle = "#1f2d3d";
ctx.fillText("Macro grams", 80,30);
ctx.fillStyle = "#28a745";
ctx.fillRect(200,20,12,12);
ctx.fillStyle = "#1f2d3d";
ctx.fillText("Macro calories", 220,30);
}
function validateInput(id,min,max){
var el = document.getElementById(id);
var val = parseFloat(el.value);
var errorEl = document.getElementById("error-" + id);
if(isNaN(val)){
errorEl.textContent = "Please enter a number.";
return null;
}
if(valmax){
errorEl.textContent = "Value must be below " + max + ".";
return null;
}
errorEl.textContent = "";
return val;
}
function calculateMacros(){
var age = validateInput("age",15,90);
var weightKg = validateInput("weightKg",30,250);
var heightCm = validateInput("heightCm",120,230);
var deficit = validateInput("deficit",5,40);
var proteinPerKg = validateInput("proteinPerKg",1.2,3);
var fatPercent = validateInput("fatPercent",15,40);
var gender = document.getElementById("gender").value;
var activity = parseFloat(document.getElementById("activity").value);
if(isNaN(activity)){document.getElementById("error-activity").textContent="Choose activity level.";return;}
document.getElementById("error-activity").textContent="";
if(age===null||weightKg===null||heightCm===null||deficit===null||proteinPerKg===null||fatPercent===null){return;}
var bmr = (10*weightKg)+(6.25*heightCm)-(5*age)+(gender==="male"?5:-161);
var tdee = bmr*activity;
var targetCalories = tdee*(1 – deficit/100);
var proteinGr = proteinPerKg*weightKg;
var proteinCals = proteinGr*4;
var fatCals = targetCalories*(fatPercent/100);
var fatGr = fatCals/9;
var carbCals = targetCalories – proteinCals – fatCals;
if(carbCals<0){carbCals=0;}
var carbGr = carbCals/4;
document.getElementById("bmrVal").textContent = Math.round(bmr);
document.getElementById("tdeeVal").textContent = Math.round(tdee);
document.getElementById("mainResult").textContent = "Daily Target: " + Math.round(targetCalories) + " kcal";
document.getElementById("proteinGrams").textContent = Math.round(proteinGr);
document.getElementById("proteinCals").textContent = Math.round(proteinCals);
document.getElementById("fatGrams").textContent = Math.round(fatGr);
document.getElementById("fatCals").textContent = Math.round(fatCals);
document.getElementById("carbGrams").textContent = Math.round(carbGr);
document.getElementById("carbCals").textContent = Math.round(carbCals);
document.getElementById("tableCalTarget").textContent = Math.round(targetCalories) + " kcal";
document.getElementById("tableBmr").textContent = Math.round(bmr) + " kcal";
document.getElementById("tableTdee").textContent = Math.round(tdee) + " kcal";
document.getElementById("tableProtein").textContent = Math.round(proteinGr) + " g";
document.getElementById("tableFat").textContent = Math.round(fatGr) + " g";
document.getElementById("tableCarb").textContent = Math.round(carbGr) + " g";
chartData.series1=[Math.round(proteinGr),Math.round(fatGr),Math.round(carbGr)];
chartData.series2=[Math.round(proteinCals),Math.round(fatCals),Math.round(carbCals)];
drawChart();
}
function resetDefaults(){
document.getElementById("age").value = 30;
document.getElementById("gender").value = "male";
document.getElementById("weightKg").value = 75;
document.getElementById("heightCm").value = 175;
document.getElementById("activity").value = "1.55";
document.getElementById("deficit").value = 20;
document.getElementById("proteinPerKg").value = 2;
document.getElementById("fatPercent").value = 25;
calculateMacros();
}
function copyResults(){
var text = "";
text += "Daily Calories: " + document.getElementById("mainResult").textContent + "\n";
text += "BMR: " + document.getElementById("bmrVal").textContent + " kcal\n";
text += "TDEE: " + document.getElementById("tdeeVal").textContent + " kcal\n";
text += "Protein: " + document.getElementById("proteinGrams").textContent + " g (" + document.getElementById("proteinCals").textContent + " kcal)\n";
text += "Fat: " + document.getElementById("fatGrams").textContent + " g (" + document.getElementById("fatCals").textContent + " kcal)\n";
text += "Carbs: " + document.getElementById("carbGrams").textContent + " g (" + document.getElementById("carbCals").textContent + " kcal)\n";
text += "Assumptions: Mifflin-St Jeor, activity factor " + document.getElementById("activity").value + ", deficit " + document.getElementById("deficit").value + "%.";
if(navigator.clipboard && navigator.clipboard.writeText){
navigator.clipboard.writeText(text);
}
}
resetDefaults();