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.

Quick answer: the best macro split for weight loss

Roughly 40% protein, 30–35% carbs, 25–30% fat of your deficit calories — a high-protein split that protects muscle and controls hunger. Any split works if your deficit is real and protein stays at 1.6–2.2 g per kg. Enter your calories above for exact gram targets.

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Your daily macro targets
Protein
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grams
 
Carbs
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grams
 
Fat
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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.

Last reviewed: September 2026 · How we calculate results · Editorial policy

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

The Best Macro Split for Weight Loss Compared

Three splits all work when calories and protein are right — pick by preference and training volume:

SplitProtein / Carb / FatBest for
Balanced40 / 30 / 30Most people; sustainable and gym-friendly
High-protein, lower-carb40 / 25 / 35Less active dieters; appetite control
Higher-carb40 / 40 / 20High training volume; endurance work

Notice what stays constant: protein at 40% of calories. That is the macro that decides whether lost weight is fat or muscle. Carbs and fat are the movable middle — adjust them to how you feel and perform.

Worked example — 1,800 kcal on the balanced split:

Protein: 40% × 1,800 = 720 kcal ÷ 4 = 180 g

Carbs: 30% × 1,800 = 540 kcal ÷ 4 = 135 g

Fat: 30% × 1,800 = 540 kcal ÷ 9 = 60 g

Protein Targets by Body Weight

Set protein first, in grams — not percentages. Daily targets at three evidence-based intakes:

Body weight1.2 g/kg (minimum active)1.8 g/kg (cutting)2.2 g/kg (aggressive cut)
60 kg (132 lbs)72 g108 g132 g
75 kg (165 lbs)90 g135 g165 g
90 kg (198 lbs)108 g162 g198 g

Get your exact number with the Protein Calculator, then let the split above divide the rest.

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.
What are the best macros for weight loss?+
A high-protein split works best for most people: roughly 40% protein, 30-35% carbohydrates, and 25-30% fat of your calorie target. Protein protects muscle and controls hunger while you diet. Any split works if the deficit is real and protein stays at 1.6-2.2 g per kg of body weight - the best split is the one you can follow consistently.
Should I cut carbs or fat to lose weight?+
Whichever you find easier to sustain - calories decide fat loss, not the macro you cut. Cutting fat is often the simplest lever (9 kcal per gram vs 4 for carbs), while lower-carb diets suit people who feel and perform better on them. Keep protein constant either way.
How do I calculate my macros for a calorie deficit?+
Set your deficit calories first (TDEE minus 20-25% - the Calorie Deficit Calculator does this). Then set protein at 1.6-2.2 g per kg of body weight, split the remaining calories between carbs and fat using your preferred ratio, and convert to grams: protein and carbs have 4 kcal per gram, fat has 9.
How many carbs should I eat to lose weight?+
There is no required carbohydrate number for fat loss. After setting protein and a reasonable fat floor (about 0.5-0.8 g per kg for hormone and nutrient needs), the remaining calories can be carbs - commonly 100-200 g per day on a moderate deficit. Pick the level that keeps your energy and training good.