How the weight loss calculator sets your deficit
We estimate your TDEE, subtract 10–20% (20% is the default), set protein at 2.2 g/kg, keep fat above 20% of calories and give the remaining calories to carbs.
Safe rates: how fast should you lose weight?
A useful starting range is 0.5–1% of bodyweight per week. Faster targets trigger a warning because scale weight includes water and glycogen, not only fat.
What to change when weight loss stalls
Check tracking first, recalculate TDEE as your weight changes, then adjust calories by 5–10%. Compare weekly averages for two or three weeks before changing the plan again.
Weight Loss Macro Calculator FAQ
How do I calculate my macros for weight loss?
Estimate TDEE, subtract 10–20%, set protein at 1.6–2.2 g/kg, set fat at 20–35% of calories and give the remainder to carbs.
What should my macro percentage be for losing weight?
A common starting range is 30–40% protein, 30–40% carbs and 25–30% fat, but grams are more reliable.
Is a 40/30/30 split good for weight loss?
It can be workable. Verify that the protein grams match your bodyweight and that fat is not pushed below its floor.
Is a macro calculator good for weight loss?
It provides a useful starting target; real weekly weight trends tell you when to adjust.
How many calories should I eat to lose 2 lb a week?
That usually requires a 1,000-calorie daily deficit, which is too aggressive for many people. A 0.5–1% weekly rate is a safer starting point.
Why did my weight go up after starting a deficit?
Water retention, sodium, training load and hormonal shifts can hide fat loss during the first one or two weeks.
Can I lose weight without counting macros?
Yes. Tracking is a precision tool, not a requirement.
Do I need to exercise to lose weight?
A calorie deficit drives weight loss. Resistance training helps preserve muscle while you lose.