Fat-Loss Calorie & Macro Calculator
Bodyweight in pounds × an activity factor of 13–16, then your deficit and a protein / fat / carb split — with the arithmetic shown.
Your inputs
Protein is figured from kilograms; maintenance converts weight to pounds at × 2.2.
Activity level
Trains most days and is on their feet.
Fat-loss deficit
Protein target
= body weight (kg) × multiplier.
20–40%. The rest becomes carbohydrate.
Result
Recommended daily calories
1,980–2,112
kcal / day across the selected deficit range — maintenance is an estimate, not an exact figure.
Estimated maintenance
2,640
kcal / day — bodyweight in lb × factor
Calorie deficit
−528 to −660
Moderate · 20–25% below maintenance
Macronutrients
split shown at the 22.5% mid-point — 2,046 kcal target- Protein144 g28%
- Fat44–47 g20%
- Carbs252–278 g52%
- Protein144 g576 kcal
- Fat44–47 g396–422 kcal
- Carbohydrate252–278 g1,008–1,114 kcal
▸How was this calculated?
1. Body weight
80 kg → 176 lb (× 2.2)
2. Activity multiplier
Active → × 15
3. Estimated maintenance calories
176 × 15 = 2,640 kcal (estimate)
4. Fat-loss deficit
Moderate → 20–25% below maintenance
5. Target calories
2,640 × (1 − 0.25) = 1,980 kcal (25%, lower end)
2,640 × (1 − 0.20) = 2,112 kcal (20%, upper end)
6. Protein (body weight × multiplier)
80 kg × 1.8 g/kg = 144 g
144 g × 4 = 576 kcal
7. Fat (20% of target calories, ÷ 9)
1,980 × 0.20 ÷ 9 = 44 g → 396 kcal
2,112 × 0.20 ÷ 9 = 47 g → 422 kcal
8. Carbohydrate (calories left over, ÷ 4)
1,980 − 576 − 396 = 1,008 kcal ÷ 4 = 252 g
2,112 − 576 − 422 = 1,114 kcal ÷ 4 = 278 g
This calculator provides an estimated calorie and macro target based on the selected methodology. Actual maintenance calories can vary between individuals and should be adjusted based on real-world progress.