Lose Weight Macro Calculator
Lose weight macro calculator works out Daily calorie target and Protein from Daily calorie target, Daily calorie adjustment and Method. The default figures on this page give protein of 112.5 g; change any entry and the result, the working and the sources update together.
Your figures
Updates as you typeHow this is worked out
7 steps
- Calorie target = 2000 - 500 = 1500 kcal.
- Percentage split 30 / 40 / 30.
- Protein 112.5 g x 4 = 450 kcal.
- Carbohydrate 150 g x 4 = 600 kcal.
- Fat 50 g x 9 = 450 kcal.
- Shares of energy: 30% protein, 40% carbohydrate, 30% fat.
- Across 3 meals: 37.5 g protein, 50 g carbohydrate, 16.7 g fat per meal.
Distribution-range notestable
Its 5 worked examples are re-run on every release, last on 15 September 2026. What changed
Keep this result
Save it, change one figure, then compare the two
The calculation stays free. Save this scenario, adjust one assumption, save that too, and put them side by side to see exactly what the change costs you. A free account keeps 5 scenarios and 2 comparisons; Personal makes both unlimited and adds exports and private links. Nothing is saved unless you press Save.
What the lose weight macro calculator calculates
Converts a daily calorie target into protein, carbohydrate and fat gram targets by percentage split, grams per kilogram of body mass, or a fixed carbohydrate cap.
How to use this lose weight macro calculator
Enter Daily calorie target, Daily calorie adjustment, Method and Protein. Daily calorie target updates as you type. Change one figure at a time to see what drives the result.
How the result is worked out
Open “How this is worked out” beside the result for the step-by-step calculation behind Daily calorie target, Protein and Carbohydrate.
The method follows 21 CFR 101.9(c)(1)(i) - caloric values of 4, 4 and 9 kcal per gram for protein, carbohydrate and fat, Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids - Acceptable Macronutrient Distribution Ranges, National Academies, Rethinking the Acceptable Macronutrient Distribution Range for the 21st Century, Jäger et al., International Society of Sports Nutrition position stand: protein and exercise (1.4-2.0 g/kg/day for active adults) and MyFitnessPal Help Center, default nutrition goals (50% carbohydrate / 20% protein / 30% fat).
What you can compare
Change one input at a time to see how it affects Daily calorie target, Protein and Carbohydrate. The inputs you can vary are Daily calorie target, Daily calorie adjustment, Method, Protein, Carbohydrate and Fat.
Understanding Daily calorie target, Protein and Carbohydrate
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.
Results are general information, not financial, tax, legal, medical or engineering advice. Check any decision that matters with a qualified professional.
See something wrong? Report a problem with this calculator
Frequently asked questions
How do I calculate the macros I need to eat to lose weight?
Converts a daily calorie target into protein, carbohydrate and fat gram targets by percentage split, grams per kilogram of body mass, or a fixed carbohydrate cap. Open “How this is worked out” beside the result to see each step for your own figures.
What should be my macro ratio to lose weight?
Converts a daily calorie target into protein, carbohydrate and fat gram targets by percentage split, grams per kilogram of body mass, or a fixed carbohydrate cap. On this page it is computed from Daily calorie target, Daily calorie adjustment and Method and shown as Daily calorie target, Protein and Carbohydrate.
Is 40/30/30 macros good for weight loss?
Converts a daily calorie target into protein, carbohydrate and fat gram targets by percentage split, grams per kilogram of body mass, or a fixed carbohydrate cap. On the figures this page opens with — daily calorie target 2,000 kcal, protein 25% and carbohydrate 50% — the protein is 112.5 g. Put your own figures in their place and the working updates beside the result.
Is a macro calculator good for weight loss?
It needs Daily calorie target, Daily calorie adjustment, Method, Protein, Carbohydrate and Fat. Nothing else is required, and the figures stay in your browser.
What is a good macro ratio for losing weight?
The result gives Daily calorie target, Protein, Carbohydrate, Net carbohydrate, Fat and Calories from protein, each labelled with its unit so the figure can be read on its own.
What does the 40/40/20 macro rule mean?
The page opens with worked default figures: protein of 112.5 g. Replace them with your own and every figure updates as you type.