Macros Calculator for Weight Loss
Use this free macros calculator for weight loss to get daily calories and macros for a moderate calorie deficit.
Health information notice: Results are estimates based on general formulas and may not reflect individual circumstances. This tool is not a diagnosis or substitute for personalized advice from a qualified healthcare professional.
How the macros calculator for weight loss works
Calories = TDEE (Mifflin-St Jeor × activity) minus your chosen deficit. Protein is 2 g per kg, fat 27% of calories, carbs the rest.
Frequently asked questions
How big should the deficit be?
10–20% is sustainable for most people. Bigger deficits make it harder to keep muscle and energy.
Results are estimates for general information only. They are not a substitute for professional advice where applicable. Found a mistake? Report an error.