Protein first
Protein is treated as a fixed target because it supports satiety and helps structure meals.
Macro calculator
Macro calculator for fat loss, not crash dieting.
Set a realistic calorie target, keep protein visible, and use macros to make the plan easier to repeat.
Calculate your macros
Target calories
1,850 kcal
Protein
139 g
Carbs
207 g
Fat
51 g
Default fat-loss setup: about 450 kcal below maintenance, protein near 0.82 g/lb, fat near 25% of calories, and carbs filling the remaining calories. Use it as a practical starting point, not a medical prescription.
What the calculator prioritizes
Moderate fats
Fat is set near a practical baseline instead of being pushed extremely low.
Flexible carbs
Carbs fill the remaining calories, which keeps the plan flexible for training and preferences.
Formula and safety notes
The default fat-loss target is maintenance minus about 450 kcal. If your output feels too restrictive, reduce the deficit and track the weekly trend instead of forcing the number.
FAQ
What macro split is best for fat loss?
The best split is the one you can follow while keeping calories controlled and protein high enough. This calculator starts with protein, sets moderate fat, then gives remaining calories to carbs.
How much protein should I eat while cutting?
Many lifters use a range around 0.7 to 1.0 g per lb of body weight. The default here is 0.82 g/lb, but you can adjust it.
Do macros matter more than calories?
Calories drive the deficit. Macros make the deficit easier to sustain by supporting satiety, training, and food structure.
Related tools
Turn the calculator into a daily feedback loop.
BurnFat connects meal logging, activity, and calorie balance so the number becomes a trend you can actually follow.