Calculate Your Weight Loss Macros
Enter your details below to get a personalized macronutrient target for weight loss.
Understanding Macronutrients for Weight Loss
Losing weight effectively and sustainably involves understanding how your body uses energy and the role of macronutrients: carbohydrates, proteins, and fats. Macronutrients are the nutrients your body needs in large amounts to provide energy. To lose weight, you need to consume fewer calories than your body burns, creating a calorie deficit. This calculator helps you estimate your daily calorie needs and then break them down into optimal macronutrient targets for weight loss.
Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the minimum number of calories your body needs to perform basic life-sustaining functions while at rest. We use the Mifflin-St Jeor equation, considered one of the most accurate:
- 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
Total Daily Energy Expenditure (TDEE)
Your TDEE is the total number of calories you burn in a day, including your BMR plus calories burned through physical activity and digestion. It's calculated 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
Calorie Target for Weight Loss
To lose weight, you need to create a calorie deficit. A common and healthy deficit is 500 calories per day, which generally leads to about 1 pound (0.45 kg) of fat loss per week (since 1 pound of fat is roughly 3500 calories). Your target calorie intake for weight loss is:
Weight Loss Calories = TDEE – Calorie Deficit
Macronutrient Breakdown
Once your target calorie intake is determined, we distribute them among protein, carbohydrates, and fats. For weight loss, a balanced approach with adequate protein is often recommended to preserve muscle mass and promote satiety.
- Protein: Essential 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 simplicity in this calculator, we aim for approximately 1 gram per pound of target body weight (or around 2.2g per kg), which is then converted to calories (1g protein = 4 calories).
- Fats: Crucial for hormone production and nutrient absorption. A general range is 20-30% of total daily calories. (1g fat = 9 calories).
- Carbohydrates: The body's primary source of energy. After protein and fat needs are met, the remaining calories are allocated to carbohydrates. (1g carbohydrate = 4 calories).
The calculator calculates protein and fat targets first and then assigns the remaining calories to carbohydrates.
How to Use This Calculator
- Enter your current weight in kilograms, height in centimeters, age, and gender.
- Select your average weekly activity level.
- Input your desired daily calorie deficit (e.g., 500 kcal for approximately 1 lb/week loss).
- Click "Calculate Macros".
The results will provide your estimated daily calorie target and the breakdown of grams for protein, fats, and carbohydrates. Remember, these are estimates. Adjust based on your progress, energy levels, and individual needs. Consulting a healthcare professional or a registered dietitian is always recommended for personalized advice.