Macro Calculator · Practical guide
Macro Calculator for Weight Loss
Select Lose Weight and the calculator trims 500 kcal from your maintenance level, then splits the rest into macros.
At a glance
The Direct Answer
For weight loss, this calculator subtracts 500 kcal per day from your maintenance calories — a deficit of about 3,500 kcal per week, or roughly 1 lb (0.45 kg) of fat loss. Your protein, carb, and fat targets are then recalculated at the lower calorie level using your chosen diet template.
Interactive tool
Macro Calculator
Enter your own values, then compare the result with the examples below.
A Worked Example
A 30-year-old male, 180 cm, 80 kg, moderately active, has an estimated TDEE of 2,759 kcal. Choosing Lose Weight drops the target to 2,259 kcal. On the Balanced template (30/35/35) that becomes 169 g protein, 198 g carbs, and 88 g fat. Switching to High Protein (40/30/30) at the same calories gives 226 g protein, 169 g carbs, and 75 g fat.
Targets at 1,600 kcal
| Diet Template (P/C/F) | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced (30/35/35) | 120 g | 140 g | 62 g |
| Low Carb (20/40/40) | 80 g | 160 g | 71 g |
| High Protein (40/30/30) | 160 g | 120 g | 53 g |
| Keto (10/20/70) | 40 g | 80 g | 124 g |
Keep Protein High While Cutting
The biggest mistake in a cut is letting protein fall with everything else. Keeping protein near the top of the 1.6-2.2 g/kg range protects muscle while the deficit comes from carbs and fat — which is exactly why the High Protein template exists. Recalculate every four to six weeks: as your weight drops, your TDEE drops with it, and targets set at your starting weight slowly become maintenance.
Frequently Asked Questions
How fast will I lose weight with a 500 kcal deficit?
A 500 kcal daily deficit adds up to about 3,500 kcal per week, which corresponds to roughly 1 lb (0.45 kg) of weight loss per week — a sustainable pace.
Should I cut carbs or fat to lose weight?
Keep protein high and take most of the reduction from carbs and fat. Which of those two you trim more is mostly personal preference and hunger control.
What should I do when weight loss stalls?
Recalculate your macros at your new weight — the calculator's Auto tab adjusts TDEE from your current stats. Stalls often just mean your maintenance level has dropped.
Is 1,200 calories a day too low?
For most adults it is quite aggressive and hard to sustain with adequate protein and nutrients. Very low calorie diets are best done with medical guidance.