Macro Fat Loss Calculator

Your maintenance or goal calories, e.g. from a TDEE calculator.
Negative for a deficit, positive for a surplus. Added to the calorie target.
Used by the gram-per-kilogram and carbohydrate-cap methods.
The ISSN position stand supports 1.4-2.0 g/kg/day for active adults; the RDA floor is 0.8 g/kg.
Used by the carbohydrate-cap method. Treated as a net-carbohydrate cap when net carbs are on.
Subtracted from total carbohydrate to give net carbohydrate.
Protein
112.5 g
Macro Calculator
Daily calorie target
1,500 kcal
Carbohydrate
150.0 g
Net carbohydrate
150.0 g
Fat
50.0 g
Calories from protein
450 kcal
Calories from carbohydrate
600 kcal
Calories from fat
450 kcal
Protein share
30 %
Carbohydrate share
40 %
Fat share
30 %
Protein per meal
37.5 g
Carbohydrate per meal
50.0 g
Fat per meal
16.7 g
Calories per meal
500 kcal
Protein per kilogram
1.607 g/kg
Within the AMDR
no
Worked out from 21 CFR 101.9(c)(1)(i) - caloric values of 4, 4 and 9 kcal per gram for protein, carbohydrate and fat and 4 other sources.
Carbohydrate supplies 40% of energy, below the 45-65% Acceptable Macronutrient Distribution Range for adults.
Macronutrient targets are general nutrition arithmetic, not medical or dietetic advice. Anyone who is pregnant, under 18, managing diabetes, kidney disease, an eating disorder or any other condition should have targets set by a registered dietitian or physician.

How this is worked out

7 steps
  1. Calorie target = 2000 - 500 = 1500 kcal.
  2. Percentage split 30 / 40 / 30.
  3. Protein 112.5 g x 4 = 450 kcal.
  4. Carbohydrate 150 g x 4 = 600 kcal.
  5. Fat 50 g x 9 = 450 kcal.
  6. Shares of energy: 30% protein, 40% carbohydrate, 30% fat.
  7. Across 3 meals: 37.5 g protein, 50 g carbohydrate, 16.7 g fat per meal.
Distribution-range notestable
Carbohydrate supplies 40% of energy, below the 45-65% Acceptable Macronutrient Distribution Range for adults.

Results are general information, not financial, tax, legal, medical or engineering advice.