Calculator Guide
How to set your macros for fat loss
Fat loss ultimately requires a calorie deficit — but how you fill that deficit changes whether you lose fat, or lose muscle along with it.
- Set a moderate deficit — roughly 15–25% below your TDEE (maintenance calories) is sustainable for most people; more aggressive cuts are harder to stick to and increase muscle loss risk
- Raise protein, don't cut it — aim for the higher end of the normal range, around 1.8 g/kg body weight, to help preserve muscle while in a deficit[1]
- Keep fat at least at the AMDR floor — don't drop below roughly 20% of calories, to protect hormone production and vitamin absorption
- Let carbs fill the rest — after protein and fat are set, remaining calories go to carbohydrates, which support training performance and daily energy
Our calculator applies exactly this logic automatically when you select "Lose fat" as your goal — it raises your protein target and sets a moderate deficit for you.
Keep reading: Full macro calculator · How much protein per day · BMR vs. TDEE