Macros Calculator for Losing Weight

Macro Calculator for Fat Loss

Male Female

Sedentary (Little to no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (Physical job or 2x training)

Slow Weight Loss (10% Deficit) Standard Weight Loss (20% Deficit) Aggressive Weight Loss (25% Deficit)

Your Recommended Daily Macros

Calories

0

Protein

0g

Carbs

0g

Fats

0g

function calculateMacros() { var gender = document.getElementById('gender').value; var age = parseFloat(document.getElementById('age').value); var weight = parseFloat(document.getElementById('weight').value); var height = parseFloat(document.getElementById('height').value); var activity = parseFloat(document.getElementById('activity').value); var deficitMultiplier = parseFloat(document.getElementById('deficit').value); if (!age || !weight || !height) { alert("Please fill in all fields correctly."); return; } // BMR using Mifflin-St Jeor Equation var bmr; if (gender === '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 * deficitMultiplier; // Macro Distribution: Protein (30%), Carbs (40%), Fats (30%) // Protein: 4 kcal per gram // Carbs: 4 kcal per gram // Fats: 9 kcal per gram var proteinGrams = (targetCalories * 0.30) / 4; var carbsGrams = (targetCalories * 0.40) / 4; var fatsGrams = (targetCalories * 0.30) / 9; document.getElementById('res-calories').innerHTML = Math.round(targetCalories); document.getElementById('res-protein').innerHTML = Math.round(proteinGrams) + 'g'; document.getElementById('res-carbs').innerHTML = Math.round(carbsGrams) + 'g'; document.getElementById('res-fats').innerHTML = Math.round(fatsGrams) + 'g'; document.getElementById('results-box').style.display = 'block'; }

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Understanding Your Macros for Weight Loss

If you are looking to lose weight efficiently, simply counting calories often isn't enough. While a calorie deficit is the primary driver of fat loss, the macronutrient ratio (macros) determines the quality of your weight loss—ensuring you lose body fat while preserving lean muscle mass.

What are Macronutrients?

Macros consist of three main categories that provide our bodies with energy:

• Protein (4 calories/gram): Essential for muscle repair and growth. High protein intake increases satiety (the feeling of fullness), which helps prevent overeating.
• Carbohydrates (4 calories/gram): The body's primary fuel source. Carbs provide the energy needed for high-intensity workouts and brain function.
• Fats (9 calories/gram): Crucial for hormone production, nutrient absorption, and long-term energy storage.

How the Calculator Works

This calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for calculating Basal Metabolic Rate (BMR). We then multiply this by your activity level to find your Total Daily Energy Expenditure (TDEE). To achieve weight loss, we apply a deficit (typically 20%) and split those calories into a balanced 30/40/30 macro ratio.

Example Calculation

Consider a 35-year-old male, 180 cm tall, weighing 95 kg, with a "Moderately Active" lifestyle:

• Estimated BMR: 1,930 Calories
• TDEE (Maintenance): 2,992 Calories
• 20% Weight Loss Deficit: 2,394 Calories
• Macro Split: ~180g Protein, ~239g Carbs, ~80g Fats

Tips for Success

1. Consistency Over Perfection: It is better to hit your macros 80% of the time than to quit because you missed a day.
2. Adjust as You Go: As you lose weight, your TDEE will decrease. Recalculate your macros every 5–10 kg of weight loss.
3. Prioritize Protein: If you find it hard to hit all numbers, prioritize hitting your protein goal first to protect your muscle tissue.