Protein · Carbs · Fat

Macro Calculator for Weight Loss

Free tool to calculate macros for weight loss — protein, carbs and fat targets update instantly as you type.

No signup required High-protein fat loss split Instant results

Get yours from the TDEE Calculator

Your daily macro targets
Protein
—
grams
 
Carbs
—
grams
 
Fat
—
grams
 
P
C
F
Protein Carbs Fat
Per-meal breakdown
Protein
—g
Carbs
—g
Fat
—g
Results are estimates for informational purposes only. Not medical advice. Consult a healthcare professional for personalised guidance. High protein intake (40%) is recommended during weight loss to preserve muscle mass while in a calorie deficit.

How to Calculate Macros for Weight Loss

If you're wondering how to calculate macros for weight loss, here are the four steps:

  1. Find your TDEE using the TDEE Calculator — this is your maintenance calorie number
  2. Subtract 500 kcal for your daily weight loss target
  3. Set protein at 40% of your reduced calorie target
  4. Split remaining calories 35% carbs and 25% fat

The macro calculator above does all four steps automatically. To calculate macros for weight loss manually: if your TDEE is 2,500 kcal and you subtract 500 for a deficit, your target is 2,000 kcal. At 40% protein that is 800 kcal from protein — divide by 4 to get 200g protein per day. At 35% carbs that is 700 kcal — divide by 4 for 175g carbs. At 25% fat that is 500 kcal — divide by 9 for 56g fat.

Example — 2,000 kcal weight loss target (High Protein: 40/35/25) Protein: 40% of 2,000 = 800 kcal ÷ 4 = 200g protein
Carbs: 35% of 2,000 = 700 kcal ÷ 4 = 175g carbs
Fat: 25% of 2,000 = 500 kcal ÷ 9 = 56g fat

Why Macros Matter More Than Calories for Weight Loss

Calories determine whether you lose weight. Macros determine what you lose — fat or muscle. Without sufficient protein during a deficit you will lose significant muscle alongside fat, leaving you lighter but with poor body composition.

The high protein split in this macro calculator for weight loss ensures you preserve the muscle you have worked hard to build. Use the calorie deficit calculator to find your exact deficit target, then apply the macro split above.

Related Calculators

TDEE Calculator
Find your maintenance calories — the starting point for all macro and deficit calculations.
Calorie Deficit Calculator
Set your total calorie target for fat loss, then use the macro calculator to fill it in.
Macro Calculator
The full macro calculator with all diet presets and per-meal breakdown.
TDEE for Weight Loss
TDEE calculator pre-set with fat loss calorie targets built in.

Frequently Asked Questions

What should my macros be for weight loss?+
For weight loss, a starting point of 40% protein, 35% carbs and 25% fat works well for most people. Begin with your calorie deficit target, then apply these percentages to get gram targets for each macro. Protein should be at minimum 1.6–2.2g per kg bodyweight — hit this number first before adjusting carbs and fats.
Should I prioritise protein or calories for weight loss?+
Both matter but in a specific order. First set your calorie target at 500 below your TDEE. Then set protein at 2g per kg bodyweight. Fill remaining calories with carbs and fats. Protein is the most important macro when you calculate macros for weight loss — never sacrifice it to hit a lower calorie target.
How many carbs should I eat to lose weight?+
There is no magic carb number for weight loss — total calorie deficit matters more than carb amount. Keeping carbs at 35% of calories from mostly complex sources like oats, rice and vegetables supports training performance and satiety during a cut. Some people do better on lower carbs — experiment and track results over 4 weeks.
Do macros matter more than calories for weight loss?+
Calories determine whether you lose weight. Macros determine what you lose. You can lose weight from calories alone but without sufficient protein you will lose muscle alongside fat. Track both for the best body composition results.
How do I adjust my macros if weight loss stalls?+
First verify you are accurately tracking food — most stalls come from underestimating intake. If tracking is accurate, reduce daily calories by 150–200 kcal by cutting carbs or fats, not protein. Reassess after 2 weeks. Also recalculate your TDEE as it changes as you lose weight — use the TDEE Calculator to get your updated number.