Macro Calculator Free For Weight Loss (Protein, Fat, Carbs)
Set practical macro targets that match your calorie goal. Start with protein 1.6–2.2 g/kg and fat 0.6–1.0 g/kg; carbs fill the remainder. If you don’t have a calorie target, calculate TDEE before using the calorie deficit calculator to set one.
Macro Calculator for Weight Loss
Worked example
70 kg · 1,900 kcal target → Protein 126 g, Fat 56 g → Carbs ≈ 169 g.
Best Macro Targets for Your Goal
Weight Loss (Cutting)
- Start with a 10–20% deficit (our calorie deficit macro calculator makes this easy).
- Pick High-Protein if hunger is an issue.
- Keep carbs around training; balance fats for satiety.
Maintenance
- Use your TDEE as calories and a balanced split (e.g., 30/40/30 P/C/F).
- Great for recomposition alongside progressive training.
Muscle Gain (Lean Bulk)
- Small surplus, adequate protein, and higher carbs to fuel lifts.
Why This Works
- Evidence-based: uses TDEE + macro math, not fads.
- Flexible dieting (IIFYM): eat foods you enjoy while hitting targets.
- Actionable: outputs clear grams you can track with any macro counter.
Final Word
Dial in your daily protein, carbs, and fats for the results you want.
Use your calories and activity level to build a balanced plan you can stick to.
Start now with our Macro Calculator and turn targets into meals.
Learn how a safe deficit works in the CDC’s Healthy Weight guide and check recommended activity levels from the WHO.