Macros Calculator — Weight Loss

Calculate your optimal daily macro targets for weight loss. Enter your weight and choose a diet approach for personalized protein, carb, and fat goals.

Your current body weight

Faster = larger calorie deficit

Macro split percentages

TDEE (est) = Weight × 11 × 1.35; Target Calories = TDEE - Deficit (250/500/750 based on goal); Protein = Target Cal × Protein% ÷ 4 cal/g; Carbs = Target Cal × Carb% ÷ 4 cal/g; Fat = Target Cal × Fat% ÷ 9 cal/g
Example: 180 lb person, moderate loss, low-carb; Target calories: 2,010; Protein: 201g (40%), Carbs: 126g (25%), Fat: 78g (35%); Protein: 1.1g/lb body weight; Expected loss: ~1 lb/week

What macros should I eat to lose weight?

For weight loss, the optimal macro split depends on your goals and body type: Moderate carb approach (most popular): 40% protein, 30% carbs, 30% fat, Low-carb/keto: 40% protein, 10% carbs, 50% fat, High-carb/active: 35% protein, 45% carbs, 20% fat, Balanced: 30% protein, 40% carbs, 30% fat. Protein is the most important macro for weight loss - it preserves muscle mass during calorie deficit, keeps you fuller longer, and has the highest thermic effect (20-30% of protein calories are burned during digestion). Aim for 0.7-1g protein per pound of lean body weight.

How do I calculate my macros for weight loss?

Step 1: Calculate your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor equation. Step 2: Subtract 500 calories for a 1 lb/week deficit (or 250 for 0.5 lb/week). Step 3: Set protein at 0.7-1g per lb of lean body weight (or 30-40% of total calories). Step 4: Set fat at 0.3-0.4g per lb of body weight (or 25-30% of calories). Step 5: Fill remaining calories with carbs. Example for 180 lb person at 2,000 calories: Protein = 180g (720 cal, 36%), Fat = 67g (600 cal, 30%), Carbs = 170g (680 cal, 34%). Track with MyFitnessPal or Cronometer for accuracy.

Can I lose weight tracking only macros and not calories?

Yes, macro tracking (IIFYM - If It Fits Your Macros) inherently controls calories because: Protein and carbs = 4 cal/g, Fat = 9 cal/g. When you hit your macro targets, you automatically hit a calorie target. However, tracking ONLY macros WITHOUT hitting a deficit won't cause weight loss. You CAN eat too many calories even with "perfect" macros. For weight loss: You MUST be in a calorie deficit, Macros determine body composition (fat vs muscle loss), Not just scale weight. Track macros AND ensure you're in a 300-500 calorie deficit for optimal fat loss with muscle preservation.

Should I adjust macros as I lose weight?

Yes, recalculate every 10-15 lbs lost or every 4-6 weeks because: Your BMR decreases as you lose weight (smaller body = fewer calories burned), Activity expenditure may change (less weight to move), Metabolic adaptation can reduce TDEE by 5-15% beyond what's predicted. Adjustment rules: If weight loss stalls for 2+ weeks: Reduce carbs or fat by 50-100 cal/day, If you're losing too fast (>2 lbs/week): Increase calories by 100-200, If energy/workout performance drops: Increase carbs by 25-50g, Keep protein constant throughout - don't reduce protein as you lose weight.