Calorie Deficit & Macronutrient Calculator
Calculate your target daily calories for weight loss, maintenance, or muscle gain, complete with optimal protein, carb, and fat breakdowns.
Parameters
Configure the inputs for precise results.
Awaiting Parameters
Fill in the tool settings and click calculate to see the magic happen.
How to Use
Input Body Stats
Enter your age, gender, height, and current weight.
Select Activity Level
Choose your weekly exercise frequency.
Choose Goal
Select mild, moderate, aggressive fat loss, or lean bulk.
Get Calories & Macros
View your daily calorie target and gram breakdowns for protein, fats, and carbs.
FAQ
What is a safe daily calorie deficit?
A moderate deficit of 300 to 500 calories per day is sustainable, promoting steady fat loss of 0.5–1 lb per week while preserving lean muscle mass.
How are macronutrients split?
Protein is prioritized at ~2.0g per kg of bodyweight to preserve muscle, fats at ~0.8g/kg for hormonal health, and remaining calories are allocated to carbs.