Macros for Weight Loss: Daily Grams Calculator
Calculate your daily protein, carbs and fat in grams from your calorie needs, goal and diet style — Mifflin-St Jeor based, right in your browser.
Processed entirely in your browser — nothing you enter here is ever uploaded.
Result
About this tool
This page opens the macro calculator with the weight-loss goal already selected: your maintenance calories minus 500 kcal per day, which produces roughly half a kilogram of fat loss per week.
Enter your sex, age, height, weight and activity level, and the tool turns the reduced calorie budget into concrete grams of protein, carbohydrate and fat. Keeping protein high while cutting — the balanced or high-protein split — helps preserve muscle so more of the lost weight is actually fat.
The per-meal rows divide your daily grams across 3 or 4 meals, which makes hitting the numbers far easier in practice. If you only want the calorie side of the math, the calorie calculator on this site shows your BMR, TDEE and four loss and gain targets.
Example. A 30-year-old male, 180 cm, 80 kg, activity factor 1.2, maintain, and balanced returns 2136 kcal, 160 g protein, 214 g carbs, and 71 g fat.
Limit. Age must be 10 to 100, height 80 to 250 cm, and weight 20 to 300 kg, and the diet splits are only balanced, low-carb, high-protein, and keto.