THE MACROS INC

FAT LOSS CALCULATOR

This calculator provides an accurate estimate for how many calories to eat for fat loss, as well as guides for how much protein, carbohydrates, and fat to eat. Use the form below to get started!

Step 1: Calculate your macros for fat loss

Use our easy macro calculator to learn how many calories you should be eating to achieve your goals, as well as guides for protein, carbohydrates, and fat.

Step 2: Get your free ebook via email

Have your macros delivered to you via email and receive a FREE copy of Eat Fantastic, our 28-page guide to flexible dieting.

Step 3: Join our free facebook group

Join over 100,000 people in our FREE Facebook group to immerse yourself in your new lifestyle, get tips and tricks, and see inspiring flexible dieting success stories.

The Calculator

Please choose your preferred units.*
Are you currently performing, or planning on performing, resistance training as a part of your workout program?*
Please choose yes or no
Enter your weight in kilograms (kg).*
Enter your weight in pounds (lbs).*
Enter your age in years.*
Choose your sex.*
Height in centimeters (cm).*
Enter your height (feet).*
(inches)
Estimated BMR:
This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
Estimated BMR:
This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
conversionheightcm
heightcm
conversionweightkg
Estimated BMR:
This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
Estimated BMR:
This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
Estimated BMR (hidden)
total bmr
Please choose your approximate activity level.*
This is mostly based on what you do for work, and your training. Unless your job involves manual labor, pick sedentary - even if you're on your feet a lot. If you do manual labor, pick active. If you think you may be "very active", please ask in our free Facebook group once you have your macros - our coaches will be able to advise further.
Your maintenance calories:
This is approximately how many calories you need to eat to maintain your current bodyweight, based on the information you have given us.
What is your desired calorie deficit?*
A calorie deficit is essential for fat loss. Larger deficits (i.e. 'painful') will enable quicker fat loss, but are usually not suitable for most people.
Would you prefer to eat more or fewer carbohydrates?*
Think about what you normally eat - is it usually more carbohydrate-based (pasta, rice, grains, fruit) or fat-based (peanut butter, cheese, avocados, oils, nuts)?
Your estimated fat loss calories:
This is roughly how many calories you need to eat to lose fat, based on the information you have given us. We recommend rounding this to the nearest 10 calories - i.e. if the calculator reads 2,394 calories, aim for 2,390 for simplicity.
Name*
First Last
Email*
Enter Email Confirm Email

This is so we can email you your macros (for easy reference) and send you our FREE 28-page guide to flexible dieting, Eat Fantastic.
Your calculated protein intake (in grams)
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want! We recommend rounding your protein target to the nearest 10 grams. E.g. if the calculator reads 132 g, set your target as 130 g.
Your calculated protein intake (in grams)
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want! We recommend rounding your protein target to the nearest 10 grams. E.g. if the calculator reads 132 g, set your target as 130 g.
Your calculated protein intake (in grams)
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want! We recommend rounding your protein target to the nearest 10 grams. E.g. if the calculator reads 132 g, set your target as 130 g.
Your calculated protein intake (in grams)
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want! We recommend rounding your protein target to the nearest 10 grams. E.g. if the calculator reads 132 g, set your target as 130 g.
Protein
Fats
carbs in gram
Would you like to receive your macros via email for easy reference?*
- Yes, email me my macros and send me a FREE copy of Eat Fantastic, our 28-page guide to Flexible Dieting.
- No, just give me my macros
My required protein (grams):
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
We recommend rounding your protein target to the nearest 10 grams. E.g. if the calculator reads 132 g, set your target as 130 g.
My required fats (grams):
Fat is essential. Pretty much all of our body's major hormones have fat as their backbone. Every single cell in your body needs fat for its structure and function. But it's important to be mindful of your fat intake, because - at 9 calories per gram - it easily adds up.
We recommend rounding your fat target to the nearest 5 grams. E.g. if the calculator reads 67 g, set your target as 65 g.
My required carbs (grams):
When you're doing any sort of physical activity, carbs play a vital role. The more intense the exercise, the more important carbs are. This is why people's carb intakes can vary so wildly. If you're not doing a huge amount of exercise, you probably don't need too many. If you're doing loads, then you can afford to eat more. Contrary to popular belief, carbs are not uniquely fattening.
We recommend rounding your carbohydrate target to the nearest 10 grams. E.g. if the calculator reads 258 g, set your target as 260 g.
My required calorie intake (kcal):
Please bear in mind that this is an estimate - we recommend sticking to these targets for a minimum of 3-4 weeks and adjusting based on what happens. Your actual calorie target may differ slightly.