🥩 Macro & Calorie Deficit Calculator
Calculate daily calories and exact macro splits (protein, carbs, fats) for fat loss, muscle gain, or maintenance based on the Mifflin-St Jeor formula.
Free No Signup Required Browser-Based
Daily Calorie Target for Fat Loss
2178 kcal / day
Maintenance (TDEE): 2678 kcal • Basal Metabolic Rate (BMR): 1728 kcal
🥩 PROTEIN (30%)
163g
41g per meal (4 meals)
🍚 CARBS (40%)
218g
55g per meal (4 meals)
🥑 HEALTHY FATS (30%)
73g
18g per meal (4 meals)
How to Use Macro & Calorie Deficit Calculator
- Choose Metric (kg/cm) or Imperial (lbs/in) units and select biological gender
- Enter your age, weight, height, and weekly activity level
- Select your goal (Fat Loss, Maintenance, or Muscle Gain)
- Choose a macro distribution preset (Balanced, High-Protein, Low-Carb, Keto)
- View your total daily calories, grams of protein/carbs/fat, and per-meal portions
Frequently Asked Questions
What is a Macro Calculator?
A Macro Calculator determines the exact grams of macronutrients (protein, carbohydrates, and dietary fats) required daily to achieve specific body composition and weight goals.
How many calories are in 1 gram of each macro?
Protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and dietary fats provide 9 calories per gram.
Which macro split is best for fat loss?
A high-protein balanced split (35–40% protein, 30–35% carbs, 25–30% fat) combined with a moderate 500 kcal deficit preserves lean muscle mass while accelerating fat loss.