Weight Loss Macro Calculator

Weight loss requires a calorie deficit — eating fewer calories than you burn. This calculator sets macros with a moderate deficit while keeping protein adequate to preserve muscle. Pair it with [TDEE](/tdee-calorie-calculator) if you want the burn estimate first.

How to use this

  1. Pick the eating plan that fits you (keto, insulin resistance, or moderate low carb).
  2. Enter your age, sex, weight, height, and how active you are.
  3. Your daily protein, net carbs, and fat targets show on the right — use them as a simple daily guide.

Tell us about you

Results update automatically as you fill this in. No sign-up required.

Your results (updates as you type)

Your daily targets

Moderate low carb (100g net carbs)

About how many calories to maintain weight

2,260 kcal

per day

Try to hit these amounts each day — they are a starting guide, not a strict rule:

Protein

136g

per day

Net carbs

100g

max per day

Fat

146g

per day

Estimates only — not medical advice. Talk to your doctor before changing your diet, especially if you take diabetes or blood pressure medication.

Next steps

Protein during a deficit

Higher protein during weight loss helps preserve lean mass — especially with resistance training. Very low calorie diets without enough protein increase muscle-loss risk. Details: protein on keto and low carb.

Low carb can simplify satiety

Many people find protein-and-fat meals more filling than carb-heavy plates at the same calories. Pair these macros with whole foods rather than ultra-processed “diet” products, and verify labels with the net carb calculator.

Cook from dinner recipes so the deficit is a meal plan, not a spreadsheet hobby.

Pace and plateaus

Aggressive cuts raise hunger and dropout risk. If the scale stalls for 2–3 weeks, re-check adherence and TDEE before slashing another 500 calories. Habit tools: mindful macro tracking.

Related guides

Insulin resistance

Getting Started with Keto and Low Carb — First 2 Weeks

A practical starter plan: cut sugar first, target net carbs, prioritize protein, and when to add fasting.

12 min read

Keto macro calculator →

Metabolic health

Visceral Fat and Metabolic Health — What Matters

Plain-language guide to belly fat, organ fat, and why low-carb eating and fasting target metabolic dysfunction — not just scale weight.

9 min read

Metabolic health calculator →

Insulin resistance

Atkins Phases Explained — Induction Through Maintenance

Phase 1 through 4 net carb limits, when to advance, how Atkins compares to strict keto, and a practical food ladder for each stage.

11 min read

Atkins macro calculator →

Frequently asked questions

How many carbs for weight loss?

Many people lose weight on 50–130g net carbs depending on activity and insulin sensitivity. This calculator uses ~100g as a moderate low-carb starting point.

Do I need to count macros forever?

Short tracking builds awareness of portions and protein intake. Many people transition to habit-based eating after a few weeks — use macros as training wheels.

Is low carb required for weight loss?

No — calorie deficit matters most. Low carb helps some people control hunger and blood sugar. Pair these targets with whole foods and medical guidance if needed.

Other calculators

Metabolic Low Carb Calculator · https://metaboliclowcarb.com