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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.

Formula-based estimates are a starting point, not medical advice. Adjust to your real progress and consult a professional for medical conditions.

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Reading your data
Calculating calorie budget
Splitting macros into grams

Result

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.

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Accepted Formats & Rules

  • Daily calorie budget for maintenance, weight loss (−500 kcal) or muscle gain (+300 kcal)
  • Protein, carbs and fat in grams at 4/4/9 kcal per gram
  • Per-meal breakdown for 3 or 4 meals a day

Key Benefits

✓ From body data to plate: Mifflin-St Jeor BMR, activity-based TDEE, goal-adjusted calories and macro grams in one pass.
✓ Four diet styles: balanced 30/40/30, low-carb 40/20/40, high-protein 40/30/30 and keto 25/5/70 percent of calories.
✓ Fully private: age, height and weight never leave your browser — no accounts, no tracking of your body data.

Use Cases

  • • Know your calorie target but not how to split it into grams of protein, carbs and fat?
  • • Starting keto and need the exact gram limit that keeps carbs at 5% of calories?
  • • Lean bulking and want a +300 kcal surplus portioned across 3 or 4 high-protein meals?