Macro Calculator for Weight Loss
Calculate your optimal macronutrient intake based on your body metrics and goals
To calculate your macros for weight loss, we need information about your body metrics and activity level. Fill out the form below to get personalized recommendations.
Your Personalized Results
BMR
0
calories/day
TDEE
0
calories/day
Target Calories
0
calories/day
Recommended Macronutrients
Protein
0g
0 calories
0% of total
Carbohydrates
0g
0 calories
0% of total
Fats
0g
0 calories
0% of total
Understanding Your Results:
- BMR (Basal Metabolic Rate): The number of calories your body needs to perform basic functions at rest.
- TDEE (Total Daily Energy Expenditure): Your estimated daily calorie burn based on your activity level.
- Target Calories: Your recommended calorie intake based on your selected goal.
- Protein: Set at approximately 1g per pound of body weight for weight loss, slightly less for maintenance and muscle gain.
- Fats: Set at 25-30% of your total calories to support hormone production and other vital functions.
- Carbs: The remaining calories are allocated to carbohydrates for energy.
Note: This is a starting point. Monitor your progress and adjust as needed. For best results, combine these nutrition guidelines with regular exercise and adequate sleep.