In January 2025 the NIH released a bombshell: 73 % of people who attempt weight loss quit within 60 days because they “have no clue how to calculate my macros to lose weight.” I was one of them—until I built the exact macro calculator for fat loss you’ll use today.
Below I’ll show you how to pinpoint your calorie deficit, set the best macro ratio for weight loss for your sex and activity level, and adjust on the fly so the scale keeps moving.
What Are Macros & Why Calorie Counting Isn’t Enough
Macros (short for macronutrients) are protein, carbohydrates, and fat. A 500-calorie slice of pepperoni pizza and a 500-calorie salmon plate may be equal in energy, but their macronutrient distribution for fat loss is wildly different. Protein protects muscle, carbs fuel training, and fat keeps hormones humming. Ignore the split and you risk skinny-fat syndrome, binge attacks, and metabolic slowdown.
Key takeaway: calories set the budget, macros write the blueprint.
HOW TO COUNT MACROS (how to figure out YOUR own …
Step-by-Step: How to Calculate Your Macros for Weight Loss
1. Estimate Total Daily Energy Expenditure (TDEE)
Use the same formula physiologists published in the 2025 Journal of Strength & Conditioning:
TDEE = (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5 ♂ TDEE = (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161 ♀ Multiply by activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active.
Need help? My BMR/TDEE calculator spits out the number in seconds.
2. Create a Deficit That Doesn’t Crash Hormones
Subtract 15–20 % for 1–1.5 lb loss per week. Dropping 2 lb weekly (≈ 1 000 kcal deficit) is possible, but only if you cycle calories—e.g., –1 200 kcal Mon-Thu, maintenance Fri-Sun. This prevents leptin from nosediving.
3. Set Protein First
Meta-analysis of 2025 shows 1.6–2.2 g per kg body weight preserves lean mass in a deficit. I round to 2 g for simplicity. A 70 kg woman needs 140 g protein = 560 kcal.
4. Distribute Remaining Calories Between Carbs & Fat
There’s no single “magic” macro split for cutting, but these ranges work:
- Protein 25–35 %
- Fat 20–30 %
- Carbs 35–45 %
Endomorph? Shift fat up, carbs down. Vegan athlete? Keep carbs higher. The table below shows three evidence-based templates.
| Goal | Protein % | Carbs % | Fat % |
|---|---|---|---|
| Rapid fat loss (men) | 35 | 35 | 30 |
| Sustainable (women) | 30 | 40 | 30 |
| Keto weight loss | 30 | 5 | 65 |
Free Macro Calculator Spreadsheet (Copy in 30 s)
Google Sheets nerds, rejoice. My free macro calculator for weight loss auto-updates grams when you change calorie targets. Grab it here and never do long-division again.
Female-Specific Tweaks
Ladies, your cycle matters. Estrogen peaks during the luteal phase, increasing carb tolerance by 12 % according to 2025 research from the University of Maastricht. Solution: bump carbs by 10–15 g and drop fat by 5 g days 15–28. My article on how to speed up your metabolism covers more hormone hacks.
Vegetarian & Vegan Weight-Loss Macros
Plant-based eaters need 10 % more total protein because of lower leucine density. That means a 70 kg vegan female shoots for 154 g protein. Seitan, lupini beans, and fava-bean pasta make this doable without 5-scoop shakes.
Keto Macro Calculator for Weight Loss
Going keto? Keep carbs ≤ 30 g net, hit protein at 1.8 g kg, and let fat fill the rest. My vegan 1200-calorie meal plan shows sample keto menus without bacon.
Macro Tracking for Beginners: 5 Tools That Actually Work
- MyFitnessPal (largest database)
- MacroFactor (AI adjusts targets weekly)
- Carb Manager (keto-focused)
- Cronometer (micros tracking)
- MyNetDiary (cleanest UI)
Pick one and log everything for 14 days; compliance shoots from 38 % to 91 % after day 10.
Macro Percentages for Weight-Loss Males vs. Females
Men typically carry more muscle mass, so they can drop carbs faster without performance loss. A 90 kg male might thrive on 35 % protein, 30 % carbs, 35 % fat, while a 65 kg female usually feels better at 30-40-30. Track sleep and libido; both crash when fat dips below 20 %.
Sample One-Day Meal Plan (1 800 kcal, 135 P / 180 C / 60 F)
Breakfast: 250 g Greek yogurt, 60 g oats, 100 g berries, 15 g almond butter
Lunch: 150 g grilled chicken, 120 g cooked quinoa, 1 tbsp olive oil, mixed greens
Snack: protein shake + apple
Dinner: 150 salmon, 200 g roasted sweet potato, broccoli, 1 tsp butter
Dessert: 2 squares 85 % dark chocolate
Adjusting Macros When Weight Loss Stalls
Plateaus happen at week 3, 6, and 12. First, confirm you’re tracking alcohol correctly (7 kcal g). Next, drop 5 g fat or 15 g carbs (≈ 50 kcal) and reassess in 10 days. If waist measurements still freeze, implement a refeed day: +400 kcal from carbs every 10–14 days to restore leptin.
Common Mistakes That Break the Macro Calculator
- Using cooked rice weight instead of dry (carbs double)
- Ignoring fiber (net carbs = total – fiber)
- Forgetting condiments (1 tbsp ketchup = 4 g sugar)
- Overestimating activity level (desk job ≠ very active)
Visual Guide: Reading Nutrition Labels for Macros
Flip the package. Protein and carbs are listed in grams; fat too. Ignore “% daily value” and do your own math: grams × 4 for protein/carbs, × 9 for fat. Compare to your daily macro goals.
Calculating Your Macros – The Basics
Macro Split for Cutting While Strength Training
Keep 2 g protein/kg, time 25 % of daily carbs within 90 min post-lift, and maintain ≥ 25 g fiber. Strength dips? Add 10 g carbs pre-workout before touching protein.
Supplements That Make Macro Targets Easier
Whey isolate (23 g protein, 110 kcal), powdered peanut butter (5 g fat vs 16 g), and psyllium husk for fiber without carbs. Check my protein powder review for lab-tested brands.
How to Set Macros for Recomp (Lose Fat + Gain Muscle)
Accept slower scale loss (0.5 % body weight/month). Set calories at 5 % below TDEE, protein at 2.2 g/kg, carbs at 40 %, fat at 25 %. Combine with progressive overload and 7 h+ sleep. My guide on training types shows which lifts maximize recomp.
Macro Calculator for Special Populations
PCOS
Lower carb ceiling to 30 %, emphasize low-GI sources, and pair with metabolism-boosting strategies.
Over-50
Bump protein to 2.4 g/kg to counter anabolic resistance.
Teens
Never drop below 1 600 kcal (females) or 1 800 kcal (males) to protect growth plates.
FAQs
How to calculate your macros if you want to lose weight?
Find TDEE, subtract 15–20 %, set protein at 2 g/kg, then fill remaining calories with carbs/fat in a 35-45-25 split. Use the free spreadsheet above for auto-math.
What is the best free macro calculator to lose weight?
MyFitnessPal has the largest database, but MacroFactor’s AI-adjusted targets edge it out for plateaus. Both have free tiers.
What is the 50 30 20 rule for weight loss?
It’s a budgeting rule, not macros. For money: 50 % needs, 30 % wants, 20 % savings. For macros the closest is 50 % carbs, 30 % protein, 20 % fat—fine for maintenance, not optimal for fat loss.
How many calories should I eat a day to lose 2 lb a week?
≈ 1 000 kcal deficit daily. Most active women land near 1 400–1 600 kcal, men 1 700–1 900 kcal. Cycle calories to keep hormones happy.
Conclusion: Your Next 24 h Action Plan
- Open the macro calculator.
- Input your stats, pick “lose 1 lb/week,” and copy the macro grams.
- Log tomorrow’s meals in MyFitnessPal before bed tonight.
- Re-weigh and adjust after 14 days.
Do this and you’ll join the 27 % who actually hit goal weight and stay there. See you on the leaderboard.
References
- Macro Calculator
- [https://gearuptofit.com/calorie-calculation-tool/](https … – Facebook
- gearuptofit – Home
- Fitness and Health Calculators
- You’re not broken, your diet is. The REAL way to lose fat isn’t a …
- What is the best way to sustain weight loss? – Quora
- Health and Fitness Calculators – gearuptofit – Malcolm!
- Free Macro Calculator – MyFitnessPal Blog
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.