Macro Calculator for Weight Loss
Calculate your personalized macros for weight loss: protein, carbs and fat with optimal caloric deficit.
What macros do you need to lose weight?
Losing weight is not just about creating a calorie deficit: macronutrient distribution determines what type of tissue you lose. A high-protein diet (1.8–2.2 g/kg/day) preserves muscle mass while the deficit draws mainly from fat stores [¹]. Carbohydrates sustain training performance and prevent fatigue, while fats regulate hormones. The recommended ratio for fat loss is: 30–35% protein / 35–40% carbohydrates / 25–30% fat [²].
How to use this calculator
Select the 'Weight loss' goal and 'High' protein. Enter your weight, age, height and activity level. The calculator applies a ~500 kcal deficit over your TDEE and distributes macros prioritising protein. Adjust results if you strength train (more protein) or are very active (more carbohydrates).
Macro distribution by deficit level
| Deficit type | kcal/day deficit | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Mild (recomposition) | ~200 kcal | 2.0 g/kg | 40% | 30% |
| Moderate (optimal) | ~400–500 kcal | 2.2 g/kg | 35% | 28% |
| Aggressive (muscle risk) | >700 kcal | 2.4+ g/kg | 30% | 25% |
FAQ
1How much protein do I need to avoid losing muscle?
Between 1.8 and 2.2 g per kg of bodyweight per day. In aggressive caloric deficits, going up to 2.4 g/kg can minimise lean mass loss [¹].
2Should I cut carbs to lose fat?
No. Eliminating carbs accelerates initial weight loss (water and glycogen) but does not improve fat loss long-term compared to an equivalent deficit with carbs [²]. Carbs also improve training performance, which helps preserve muscle.
3How fast should I lose weight?
0.5–1% of bodyweight per week is the optimal range for muscle preservation. Faster increases muscle catabolism; slower is equally valid but requires more patience [³].
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