Macro calculator for fat loss
Turn your calorie target into daily macros — protein, carbs, and fat for fat loss.
Enter your details above to see your estimate.
These numbers are estimates for healthy adults and aren't medical advice. If you're pregnant or nursing, under 18, or managing a health condition, talk to your doctor before changing how you eat.
How this works
Macros are just your daily calories split into the three things food is made of — protein, carbohydrate, and fat. This calculator starts from your calorie target (the same Mifflin-St Jeor → TDEE → deficit math as our TDEE calculator), then divides it up: protein anchored to your bodyweight (1.6–2.2 g/kg, the range that protects muscle in a deficit), fat set to a healthy share of your calories, and carbs filling whatever's left to fuel your training.
What actually matters
Here's the honest order: total calories decide whether you lose fat, protein decides whether it's fat (not muscle) you lose, and the carb/fat split is mostly about energy and what you can stick to. Don't agonize over the last one — set protein, then split the rest however keeps you full and training well.
It's a starting point
These are estimates. Run them for a couple of weeks, watch how you feel and how the trend moves, and adjust.
Common questions
What macro split is best for fat loss?
Set protein first (about 1.6–2.2 g/kg), keep fat at a healthy share of your calories, and let carbs fill the rest. Total calories matter most; the exact carb/fat split is largely personal preference.
Do I have to hit my macros perfectly?
No. Protein and total calories do the heavy lifting — treat the rest as a flexible target you adjust to what keeps you full and training well.
Keep reading
Macros are easy to calculate and hard to hit by guessing.
In OgamicX, your macro targets become three bars you fill as you log — snap a meal and MealScan estimates the protein, carbs, and fat, or log by hand. You see exactly where you stand before the next meal, not after the day's already gone. Free to start, no card needed.