Your Fat Loss Nutrition Results
Calculated targets appear here after submission.
Meal Split Guidance
Coaching Notes
Calculator Inputs
Use metric units. Body fat is optional but improves lean mass estimates.
Example Data Table
| Sex | Age | Weight | Height | Body Fat | Activity | Weekly Loss | Protein | Fat | Meals |
|---|---|---|---|---|---|---|---|---|---|
| Male | 30 | 82 kg | 178 cm | 22% | Moderately active | 0.6% | 2.0 g/kg | 0.8 g/kg | 4 |
| Female | 35 | 68 kg | 165 cm | 28% | Lightly active | 0.5% | 1.8 g/kg | 0.8 g/kg | 4 |
Formula Used
- BMR: Mifflin-St Jeor equation. Male = 10W + 6.25H - 5A + 5. Female = 10W + 6.25H - 5A - 161.
- TDEE: Total Daily Energy Expenditure = BMR × activity factor.
- Daily calorie deficit: Target weekly loss in kg × 7700 ÷ 7.
- Target calories: TDEE - daily calorie deficit, with a safe lower boundary.
- Protein grams: body weight × chosen protein target.
- Fat grams: body weight × chosen fat minimum.
- Carb grams: (target calories - protein calories - fat calories) ÷ 4.
- Lean body mass: weight × (1 - body fat%). Used when body fat is provided.
- Estimated timeline: weight to lose ÷ weekly loss in kg.
How to Use This Calculator
- Enter your age, sex, current body weight, and height.
- Add body fat percentage if you know it. This improves lean mass insight.
- Select an activity level that matches your average training and movement.
- Choose a realistic weekly loss rate. Most people do well around 0.4% to 0.8% weekly.
- Set protein and fat targets. Higher protein often supports fullness and muscle retention.
- Pick meals per day to spread macros into a practical routine.
- Press Calculate Plan to show results above the form.
- Use the CSV button for spreadsheet tracking and the PDF button for print-ready output.
What This Calculator Gives You
Daily calories Protein grams Fat grams Carb grams Meal split Water target Timeline estimate BMI and lean mass
FAQs
1. What calorie deficit is usually best for fat loss?
A moderate deficit is often easier to sustain. Many people do well losing about 0.4% to 0.8% of body weight weekly while keeping energy, training quality, and hunger more manageable.
2. Why is protein set so high here?
Higher protein can support muscle retention, fullness, and diet adherence during a calorie deficit. It is especially helpful when training hard or trying to preserve lean mass while losing body fat.
3. Do I need body fat percentage?
No. The calculator works without it. Body fat percentage simply adds a lean mass estimate and gives better context for progress planning and nutritional decisions.
4. What if carbs become very low?
Very low carbs may reduce training quality, recovery, and diet comfort for some people. If carbs are too low, reduce the deficit slightly or choose lower protein and fat values within sensible ranges.
5. Is the timeline always accurate?
No. It is a planning estimate. Real progress changes with water balance, adherence, metabolism, training output, sleep, and stress. Review results weekly and adjust as needed.
6. Should I use goal weight or body measurements too?
Use both when possible. Body weight trends are useful, but waist size, photos, gym performance, and clothing fit often reveal progress that scale weight alone can miss.
7. How often should I update my plan?
Recheck every two to four weeks, or sooner if your weight trend stalls. As body weight changes, calorie needs and macro targets usually change too.
8. Can this replace advice from a clinician?
No. This tool offers general planning guidance. If you have a medical condition, eating disorder history, pregnancy, or major performance goals, seek qualified professional advice.