This calculator provides a personalized macronutrient breakdown for weight loss, based on your unique body composition and activity level. It helps you understand the amount of carbohydrates, proteins, and fats you should consume daily to reach your weight loss goals.

Weight Loss Macro Calculator

Calculate your daily macronutrient needs for weight loss.

Weight (kg):

Height (cm):



Activity Level:

Calories for Weight Loss:


Macros (Carbs:Protein:Fat):


How to Use the Calculator

  1. Input Your Data: Enter your weight (kg), height (cm), age, and gender.
  2. Select Activity Level: Choose from sedentary to extra active.
  3. Calculate: Press the button to see your daily calorie goal and macronutrient distribution.
  4. View Results: Understand your calories for weight loss and the breakdown of carbs, proteins, and fats.

Formula Used

The calculator employs the Mifflin-St Jeor Equation: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + s (s is +5 for males and -161 for females). It then adjusts your Total Daily Energy Expenditure (TDEE) based on activity level and applies a caloric deficit for weight loss, with a macronutrient distribution of 40% carbohydrates, 30% protein, and 30% fat.


  • 25-year-old female, 65kg, 170cm, sedentary: Needs about 1500 calories/day. Macros: 150g carbs, 113g protein, 50g fat.
  • 30-year-old male, 80kg, 180cm, moderately active: Requires approximately 2500 calories/day. Macros: 250g carbs, 188g protein, 83g fat.
  • 22-year-old female, 55kg, 160cm, lightly active: Should consume around 1800 calories/day. Macros: 180g carbs, 135g protein, 60g fat.

Macro Calculator for Weight Loss: Quick & Precise

Additional Information

Results are estimates based on general dietary guidelines and may vary with individual metabolic rates and specific health conditions. For precise nutritional planning, consider consulting with a healthcare professional or a dietitian. Use this calculator as a starting point to understand and manage your dietary needs effectively for weight loss.