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Macro Calculator for Weight Loss
To lose fat and keep muscle you need a moderate calorie deficit and enough protein — and this calculator sets both. It estimates your TDEE, applies a cut (−20% of TDEE) for your goal calories, then sets protein first from your bodyweight at 1.0 g per lb (the higher end, because a deficit is exactly when protein protects lean muscle). The remaining calories split into carbs and fat by your chosen diet preset, and every macro is shown in grams, as a percentage of calories, and in kcal — reconciled through the 4/4/9 rule. For an 180 lb dieter on 2,000 goal calories that lands near 180 g protein, 170 g carbs and 67 g fat. Enter your stats (kg/lb, cm/in), pick your activity level honestly, and act on the per-meal targets. One rule: do not set goal calories below your BMR. This is a fitness estimate, not medical or dietary advice.
Cut = −20% of TDEE; protein set first at 1.0 g/lb of bodyweight to protect muscle
- Example: 180 lb / 2,000 kcal → ≈ 180 g protein / 170 g carbs / 67 g fat
- Grams + % + kcal, reconciled by 4/4/9; don’t set goal calories below your BMR
Frequently asked questions
What macros should I eat to lose weight?
Eat in a moderate deficit (about 20% below TDEE) and keep protein high — around 1.0 g per lb of bodyweight — to preserve muscle while you lose fat. Split the remaining calories between carbs and fat to suit your preference. For an 180 lb person on 2,000 goal calories that is roughly 180 g protein, 170 g carbs and 67 g fat. The protein grams matter more than the exact percentages.
How much protein for fat loss?
About 1.0 g of protein per lb of bodyweight (≈ 2.2 g/kg) per day on a cut. Protein preserves lean muscle in a deficit and helps control hunger, so it is set at the higher end of the 0.7–1.0 g/lb range specifically for fat loss. If you know your body-fat %, Katch-McArdle can base protein on lean mass instead.