Calculate My Macros for Weight Loss

Weight Loss Macro Calculator

Use this calculator to estimate your daily calorie needs and macronutrient breakdown (protein, carbohydrates, and fats) for effective weight loss. Understanding your macros can help you tailor your diet to achieve your fitness goals.

Sedentary (little or no exercise) Lightly Active (light exercise/sports 1-3 days/week) Moderately Active (moderate exercise/sports 3-5 days/week) Very Active (hard exercise/sports 6-7 days/week) Extremely Active (hard daily exercise/physical job)

Recommended: 15-25% for sustainable weight loss.

Macro Ratios (Total should be 100%)

Understanding Your Macros for Weight Loss

Macronutrients, or "macros," are the three main components of food that your body needs in large amounts for energy and bodily functions: protein, carbohydrates, and fats. For weight loss, understanding and managing your macro intake can be just as important as your total calorie intake.

Why Macros Matter for Weight Loss

• Protein: Essential for building and repairing tissues, including muscle. A higher protein intake can help preserve muscle mass during weight loss, increase satiety (feeling full), and has a higher thermic effect (your body burns more calories digesting protein).
• Carbohydrates: Your body's primary source of energy. While often demonized for weight loss, complex carbohydrates provide sustained energy, fiber, and essential nutrients. The key is choosing the right types and quantities.
• Fats: Crucial for hormone production, nutrient absorption, and overall health. Healthy fats also contribute to satiety. While calorie-dense, they are vital and should not be eliminated.

By adjusting the ratios of these macros, you can influence how your body uses energy, manages hunger, and preserves muscle, all of which are critical for effective and sustainable weight loss.

How the Calculator Works

This calculator uses a multi-step process to determine your personalized macro targets:

1. Basal Metabolic Rate (BMR): First, it estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. Your BMR is the number of calories your body burns at rest to maintain basic bodily functions.
2. Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor based on your exercise level. This gives you your TDEE, which is the total number of calories you burn in a day, including exercise and daily activities.
3. Calorie Deficit for Weight Loss: To lose weight, you need to consume fewer calories than your TDEE. The calculator applies your chosen calorie deficit percentage to your TDEE to determine your target daily calorie intake for weight loss. A common and sustainable deficit is 15-25%.
4. Macro Calculation: Finally, your target daily calories are distributed among protein, carbohydrates, and fats based on your specified macro ratios. The calculator then converts these calorie amounts into grams, using the standard caloric values:
   • 1 gram of Protein = 4 calories
   • 1 gram of Carbohydrates = 4 calories
   • 1 gram of Fat = 9 calories

Setting Your Macro Ratios

While there's no one-size-fits-all, here are some general guidelines for weight loss macro ratios:

• Protein: Aim for 25-40% of your total calories. Higher protein can be beneficial for satiety and muscle preservation.
• Carbohydrates: Typically 30-50% of total calories. Focus on complex carbs like whole grains, fruits, and vegetables.
• Fats: Generally 20-35% of total calories. Prioritize healthy fats from sources like avocados, nuts, seeds, and olive oil.

Experiment with ratios to find what works best for your body, energy levels, and satiety. Always ensure your total macro percentages add up to 100%.

Example Calculation:

Let's consider a 30-year-old female, 165 cm tall, weighing 65 kg, moderately active, aiming for a 20% calorie deficit, with macro ratios of P:30%, C:40%, F:30%.

1. BMR (Female): (10 * 65) + (6.25 * 165) – (5 * 30) – 161 = 650 + 1031.25 – 150 – 161 = 1370.25 calories
2. TDEE (Moderately Active): 1370.25 * 1.55 = 2123.89 calories
3. Target Calories (20% Deficit): 2123.89 * (1 – 0.20) = 2123.89 * 0.80 = 1699.11 calories
4. Macro Breakdown:
   • Protein (30%): (1699.11 * 0.30) / 4 = 509.73 / 4 = 127.43 grams
   • Carbohydrates (40%): (1699.11 * 0.40) / 4 = 679.64 / 4 = 169.91 grams
   • Fats (30%): (1699.11 * 0.30) / 9 = 509.73 / 9 = 56.64 grams

This individual would aim for approximately 1700 calories, with 127g Protein, 170g Carbs, and 57g Fats per day for weight loss.

Important Considerations:

This calculator provides an estimate. Individual results may vary based on metabolism, body composition, and adherence to the plan. It's always recommended to consult with a healthcare professional or registered dietitian before making significant dietary changes.

Your Estimated Daily Macros for Weight Loss:

Target Daily Calories:

Protein:

Carbohydrates:

Fats:

(Based on a ' + calorieDeficit.toFixed(0) + '% calorie deficit from your estimated TDEE of ' + tdee.toFixed(0) + ' kcal)