Fat Loss Macro Calculator
Your daily protein, fat and carbs to lose fat. Mifflin-St Jeor TDEE with a 20% or 500 to 750 kcal deficit, protein 2.0 g/kg, fat 30% of calories.
Your fat loss macros
2,091 kcal/day
20% under maintenance, from a TDEE of 2,613 kcal- Protein 191 g · 36%
- Fat 70 g · 30%
- Carbs 175 g · 34%
Outside Health Canada's ranges for adults: protein, carbs.
Fat loss macros by deficit
For the details entered above. Your choice is highlighted.
| Deficit | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| 20% under maintenance | 2,091 | 191 g | 70 g | 175 g |
| 500 kcal under maintenance | 2,113 | 191 g | 70 g | 179 g |
| 750 kcal under maintenance | 1,863 | 191 g | 62 g | 136 g |
Worked example
A 40-year-old man, 210 lb (95.3 kg), 6 ft 0 in (182.9 cm), lightly active, 20% deficit:
- Calories = TDEE 2,613 × 0.8 = 2,091 kcal
- Protein = 95.3 × 2.0 = 191 g
- Fat = 2,091 × 30% ÷ 9 = 70 g
- Carbs = (2,091 − 762 − 627) ÷ 4 = 175 g
What changes versus the general macro calculator
- The goal is fixed to fat loss, the "Lose fat" option of the general macro calculator (protein 2.0 g/kg, fat 30%).
- Three deficits instead of one: 20% under maintenance, or the 500 and 750 kcal a day of the 2013 AHA/ACC/TOS guideline, compared in a table.
- Defaults: a 40-year-old man at 210 lb, lightly active, instead of 30 years and 180 lb, moderately active.
Frequently asked questions
What macros should I eat for fat loss?
This calculator sets calories under your maintenance, protein at 2.0 g per kg of body weight, fat at 30% of calories and carbs for the rest. For the default profile on this page that is 2,091 kcal: 191 g protein, 70 g fat and 175 g carbs.
How big should my calorie deficit be?
The 2013 AHA/ACC/TOS obesity guideline uses 500 or 750 kcal a day under maintenance. The 20% option is a Home Gym Canada starting point. For the default profile, 500 kcal under maintenance is 2,113 kcal a day.
Why is protein higher when cutting?
The ISSN position stand says resistance-trained people may need 2.3 to 3.1 g/kg a day during calorie restriction to keep lean mass. This page starts at 2.0 g/kg; the protein calculator for weight loss gives the higher range.
What is the lowest calorie target I should use?
The 2013 guideline suggests diets of 1,500 to 1,800 kcal a day for men and 1,200 to 1,500 for women, and keeps very low calorie diets (under 800 kcal a day) for settings with medical supervision.
Weekly plan based on your numbers
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Jensen MD, Ryan DH, et al. 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. Circulation. 2014;129(25 Suppl 2):S102-S138. DOI: 10.1161/01.cir.0000437739.71477.ee (read 2026-10-24)
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. DOI: 10.1186/s12970-017-0177-8 (read 2026-10-24)
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. DOI: 10.1093/ajcn/51.2.241 (read 2026-10-24)
- FAO. Food energy: methods of analysis and conversion factors. FAO Food and Nutrition Paper 77 (2003), chapter 3. (read 2026-10-24)
- Health Canada. Dietary Reference Intakes tables: reference values for macronutrients (2005). (read 2026-10-24)