Starting numbers, not gospel. Run them for two weeks, weigh in, adjust off the scale and the mirror. Not medical advice.
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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.