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Macro Calculator

Macro Calculator for Fat Loss

Find your personalised daily protein, carbohydrate and fat targets for fat loss, calculated from your TDEE using science-backed guidelines from the International Society of Sports Nutrition.
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Macros are the three main energy-providing nutrients: protein, carbohydrates and fat. For fat loss, research supports a protein intake of 0.7 to 1 gram per pound of bodyweight per day, with the remaining calories split between carbohydrates and fat according to personal preference and training demands. The exact ratio matters less than total calorie intake and hitting your protein target consistently.
Macro Calculator for Fat Loss
Enter your stats to get your personalised daily protein, carbohydrate and fat targets for fat loss.
Your current weight right now.
Used to calculate your TDEE accurately.
Affects your Basal Metabolic Rate calculation.
Required for Mifflin-St Jeor BMR formula.
Choose the level that best describes your typical week.
How aggressive a deficit do you want? A 20% deficit is a good starting point for most people.
20% deficit
5% — Very gentle 15% — Moderate 25% — Aggressive 30% — Very aggressive
Please fill in all fields before calculating.
Your Daily Macro Targets

How to Use Your Macro Results

The calculator gives you three daily targets: grams of protein, grams of carbohydrates and grams of fat. Here is how to think about each one. Your protein target is the most important number. Protein does three things during a fat loss phase: it provides the amino acids your muscles need to maintain themselves while in a calorie deficit, it keeps you feeling fuller for longer because it has a higher satiety effect than carbohydrates or fat, and it has a higher thermic effect, meaning your body uses more energy to digest it. Missing your protein target consistently is the single most common reason people lose muscle alongside fat. Your carbohydrate target fuels your training and daily activity. Carbohydrates are your body’s preferred fuel source for moderate to high intensity exercise. Eating too few can make training feel harder, reduce performance and increase fatigue. The calculator sets your carb target to support your activity level while keeping overall calories at your fat loss goal. Your fat target covers the remaining calories. Dietary fat supports hormone production, fat-soluble vitamin absorption and satiety. It should not be cut too low. Research suggests keeping dietary fat above 0.3 grams per pound of bodyweight to maintain hormonal health, particularly testosterone, which plays a role in muscle maintenance during a cut. Hitting your macro targets does not require perfection. Research from the ISSN suggests that being within 5 to 10 percent of your targets across the week produces essentially the same results as hitting them exactly every day. Focus on consistency over precision.

What Are Macros and
Why Do They Matter for Fat Loss?

Macros is short for macronutrients. The three macronutrients are protein, carbohydrates and fat. They are called macro because they are the nutrients your body needs in large amounts, as opposed to micronutrients like vitamins and minerals which are needed in smaller quantities. Every calorie you consume comes from one or more of these three macronutrients. Protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram. Alcohol provides 7 calories per gram but is not a macronutrient in the traditional sense because it has no nutritional function. The reason macros matter for fat loss is that the ratio of protein, carbohydrates and fat in your diet affects not just how much weight you lose, but what kind of weight you lose. Two people eating the same number of calories but different macro splits can have meaningfully different outcomes in terms of how much of their weight loss comes from fat versus muscle. Tracking macros is sometimes called flexible dieting or IIFYM (If It Fits Your Macros). The core principle is that the source of your macros matters less than the total amounts, which gives people more flexibility in food choices while still making progress toward their goals.

Common Macro Splits for Fat Loss

The table below shows common macro distributions used for fat loss. Your calculator result is based on the moderate approach, which is well-supported by research. All three approaches can produce fat loss when calories are appropriately set.

Approach Protein Carbohydrates Fat Best For
Conservative 25 to 30% 40 to 50% 25 to 30% Active people who train 4 or more days per week
Moderate (default) 30 to 35% 35 to 45% 25 to 30% Most people with a fat loss goal and regular training
High protein 35 to 40% 30 to 40% 20 to 25% Experienced lifters preserving maximum muscle during a cut
Lower carb 30 to 35% 20 to 30% 35 to 45% People who prefer lower carb eating or are less active
Source: Based on ISSN Position Stand on Diets and Body Composition (2017) and ACSM nutrition guidelines for athletic performance.

Use These Calculators Alongside Your Macro Plan

TDEE Calculator

Find your Total Daily Energy Expenditure first. Your macro targets are built on this number.
Open Calculator

Body Recomposition Calculator

Want to lose fat and build muscle at the same time? Use this for a combined calorie and macro plan.
Open Calculator

BMR Calculator

Calculate your Basal Metabolic Rate as the foundation of your TDEE and macro calculations.
Open Calculator

Frequently Asked Questions
About Macros for Fat Loss

What macros should I eat to lose fat?

For fat loss, the most important macro target is protein. Research from the ISSN supports 0.7 to 1 gram of protein per pound of bodyweight per day to preserve muscle during a calorie deficit. The remaining calories are split between carbohydrates and fat. A common starting point is 30 to 35 percent of calories from protein, 35 to 45 percent from carbohydrates, and 25 to 30 percent from fat. The exact ratio matters less than total calorie intake and consistent protein consumption.
The research consensus from multiple meta-analyses supports 0.7 to 1 gram of protein per pound of bodyweight per day for people in a calorie deficit who are training with weights. Higher protein intake at this level preserves lean mass, increases satiety and has a higher thermic effect than carbohydrates or fat, all of which support fat loss outcomes.
No. You do not need to track macros to lose fat. A sustained calorie deficit is what drives fat loss, and many people achieve this without tracking individual macros. However, tracking macros can be a useful tool for people who want more precision, particularly around protein intake. It also tends to increase awareness of food composition, which can be helpful for making informed food choices.
There is no single answer because optimal carbohydrate intake varies based on activity level, training type and personal preference. Active people who train regularly generally benefit from higher carbohydrate intakes to fuel performance and recovery. Less active individuals can often achieve fat loss with lower carbohydrate targets. The calculator sets your carbohydrate target based on your activity level and calorie goal, prioritising protein first and fitting carbohydrates into the remaining calories.
Low carbohydrate diets can be effective for fat loss, but research does not consistently show they are superior to other approaches when protein and total calories are matched. A 2020 meta-analysis in the British Medical Journal found that low-fat and low-carbohydrate diets produce similar fat loss over 12 months when calories are equivalent. The best dietary approach for fat loss is the one you can sustain consistently.
Dietary fat supports the production of several hormones including testosterone and oestrogen. Cutting fat too low, typically below 0.3 grams per pound of bodyweight per day, can suppress testosterone production and disrupt hormonal function. This can impair muscle retention, energy levels and recovery during a fat loss phase. The calculator ensures your fat target stays above the minimum recommended level.
Recalculate your macros every 4 to 6 weeks or whenever your weight changes by more than 5 pounds. As your body weight decreases, your TDEE decreases with it, so the calorie deficit that was appropriate at a higher weight will naturally shrink. Updating your targets every 4 to 6 weeks ensures your numbers stay calibrated to your current body weight and activity level.
The calculator uses the Mifflin-St Jeor equation for TDEE estimation, which research shows is accurate to within 5 to 10 percent for most people. Macro targets are based on ISSN and ACSM guidelines. The results give you a well-researched starting point. Adjust based on how your body responds over 2 to 3 weeks of consistent tracking.
DISCLAIMER
This calculator is for informational and educational purposes only. Results are estimates based on the Mifflin-St Jeor equation and published nutrition guidelines. They do not constitute personalised medical or nutritional advice. Individual needs vary based on health status, medical history and lifestyle factors. If you have concerns about your nutritional needs or relationship with food, please speak with a registered dietitian or qualified healthcare professional.