WEIGHT LOSS + MACRO CALCULATOR
Fuel your training. Lose body fat. Protect your strength.
Your Daily Targets
Daily calories
Estimated fat loss target
Maintenance calories
Estimated energy expenditure
Protein
4 calories per gram
Carbs
4 calories per gram
Fat
9 calories per gram
Estimated timeline
Illustrative only, not a prediction
For educational use by adults 18+. Estimates use Mifflin St Jeor and activity multipliers. Macro targets use the selected calorie percentages. A simplified 3,500 calorie per pound assumption estimates the timeline; real results vary as metabolism, activity and weight change. Not intended for pregnancy, eating disorders, or medical nutrition treatment. Consult a qualified clinician for individualized advice.