Starting numbers, not gospel. Run them for two weeks, weigh in, adjust off the scale and the mirror. Not medical advice.
How this macro calculator works
It starts with the Mifflin-St Jeor equation — the resting-metabolism formula with the best track record in validation studies — then multiplies by your training activity to estimate total daily energy (TDEE):
BMR = 10×kg + 6.25×cm − 5×age + 5 (men) / −161 (women)
Your goal sets the calorie target: fat loss runs 20% below TDEE — steep enough to move the scale weekly, shallow enough to keep muscle and sanity. Muscle gain runs a controlled 12% surplus. Protein is set first at 2.2 g per kg (about 1 g per lb) of body weight, fat fills 25% of calories for hormone health, and carbs take the remainder to fuel training.
How to actually use these numbers
Hit protein and total calories every day — those two drive 90% of results. Carbs and fat can flex meal to meal. Weigh in under the same conditions a few mornings a week, average the week, and adjust 100–200 calories at a time based on the trend. That feedback loop — not the starting number — is what a coach manages for you.
FAQ
How many calories should I eat to lose fat?
Most people do well starting about 20% below maintenance — roughly a 400–600 calorie deficit — which this calculator applies for the fat-loss goal. Expect around 0.5–1% of body weight per week; adjust from your weekly average, not a single weigh-in.
How much protein do I really need?
For body-composition goals the evidence supports 1.6–2.2 g per kg of body weight daily. This tool uses the top of that range (about 1 g per lb) because it protects muscle in a deficit and it's simple to remember.
Do I have to hit my macros exactly?
No. Land within ~5% on calories and protein daily and let carbs and fat float. Consistency across the week beats precision on any single day.
Why do my results stall after a few weeks?
Your maintenance drops as you lose weight and daily movement quietly declines in a deficit. That's normal — recalculate here as your weight changes, or drop intake ~100–200 kcal when the two-week trend flatlines.