Protein, Carbs, Fat
Macro Calculator for Weight Loss
Split your calorie target into protein, fat, and carbohydrate grams for a weight-loss plan.
Ready
Result
kcal
kg
g/kg
%
These numbers are estimates for education and planning. For medical conditions, pregnancy, eating disorders, or prescribed diets, consult a qualified professional.
Results
Enter your detailsFormula
Protein calories = protein grams x 4. Fat grams = fat calories / 9. Carbs fill the remaining calories at 4 calories per gram.
Best use
Use macros to make a calorie deficit easier to follow while keeping protein high enough for fullness and training.
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Frequently Asked Questions
How much protein should I eat for weight loss?
Many plans use about 1.6-2.2 g/kg body weight, depending on training and dietary preference.
Do I need exact macros daily?
Exact daily numbers are not required for everyone. Weekly consistency usually matters more.