Enter your details to calculate your recommended daily macronutrient intake.
Male
Female
Sedentary (little to no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise, physical job or training)
Understanding Macronutrient Calculation for Weight Loss
Calculating your macronutrient (macros) targets is a cornerstone of effective and sustainable weight loss. Macronutrients are the nutrients your body needs in large amounts: carbohydrates, proteins, and fats. By adjusting the balance and total amount of these, you can create a calorie deficit necessary for losing weight while ensuring your body receives the fuel and building blocks it needs.
1. Calculating Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. We commonly use the Mifflin-St Jeor equation, which is considered more accurate than older formulas:
For Men: BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) + 5
For Women: BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) - 161
2. Calculating Total Daily Energy Expenditure (TDEE)
Your TDEE is the total number of calories you burn in a day, including your BMR and your activity level. We estimate this by multiplying your BMR by an activity factor:
Sedentary: BMR x 1.2
Lightly Active: BMR x 1.375
Moderately Active: BMR x 1.55
Very Active: BMR x 1.725
Extra Active: BMR x 1.9
The calculator uses your selected activity level to determine your TDEE.
3. Determining Calorie Deficit for Weight Loss
To lose weight, you need to consume fewer calories than your TDEE, creating a calorie deficit. A deficit of approximately 3500 calories equates to about 0.5 kg (1 lb) of fat loss. For sustainable weight loss, a deficit of 500-750 calories per day is generally recommended. This calculator subtracts a deficit based on your chosen weekly goal:
0.25 kg/week ~ 250 calorie deficit
0.5 kg/week ~ 500 calorie deficit
0.75 kg/week ~ 750 calorie deficit
Target Calories = TDEE - Calorie Deficit
4. Setting Macronutrient Ratios
Once you have your target daily calorie intake, you can distribute them among protein, carbohydrates, and fats. For weight loss, a common and effective approach prioritizes protein to help preserve muscle mass and promote satiety, while moderating carbs and fats.
Protein: Crucial for muscle repair and growth, and helps you feel full. A common recommendation is 1.6 to 2.2 grams per kilogram of body weight. For weight loss, aiming on the higher end is often beneficial.
Protein (grams) = Body Weight (kg) * 1.8 (Adjustable based on user preference, this calculator uses a simplified approach based on percentage for demonstration.)
Fat: Essential for hormone production and nutrient absorption. A minimum of 0.5 grams per kilogram of body weight is recommended, often making up around 20-30% of total calories.
Fat (grams) = (Target Calories * 0.25) / 9 (Using 25% of target calories)
Carbohydrates: Provide the body's primary source of energy. The remaining calories after protein and fat are allocated to carbohydrates.
Carbohydrates (grams) = (Target Calories - (Protein grams * 4) - (Fat grams * 9)) / 4
Note: 1 gram of protein provides 4 calories, 1 gram of carbohydrates provides 4 calories, and 1 gram of fat provides 9 calories.
Example Calculation
Let's calculate for a 35-year-old female, weighing 70 kg, 165 cm tall, who is moderately active and aiming to lose 0.5 kg per week.