Build cutting plans with calorie and macros. Use body stats, activity, and goal pace inputs. See daily targets that support consistent fat loss progress.
| Example Input | Sample Value | Estimated Output | Sample Value |
|---|---|---|---|
| Sex | Male | BMR Method | Katch-McArdle |
| Age | 32 years | Estimated BMR | 1,819 kcal/day |
| Height | 178 cm | Estimated TDEE | 2,819 kcal/day |
| Weight | 86 kg | Calorie Target | 2,159 kcal/day |
| Body Fat | 22% | Protein | 172 g/day |
| Activity | Moderately Active | Carbohydrates | 213 g/day |
| Weekly Loss Pace | 0.60 kg | Fats | 69 g/day |
| Macro Style | Balanced Cut | Estimated Weekly Loss | 0.60 kg/week |
Katch-McArdle is used when body fat is provided:
BMR = 370 + (21.6 × Lean Mass in kg)
Mifflin-St Jeor is used when body fat is missing:
Male: BMR = 10W + 6.25H - 5A + 5Female: BMR = 10W + 6.25H - 5A - 161
TDEE = BMR × Activity Factor
This estimates total daily energy expenditure using your activity selection.
Daily Deficit = (Target Weekly Loss × 7700) ÷ 7
Calorie Target = TDEE - Daily Deficit
A practical cap and calorie floor help prevent extreme targets.
Protein = Base Mass × Protein Factor
Fat = Body Weight × Fat Factor
Carbs = (Calories - Protein×4 - Fat×9) ÷ 4
Protein and fats are set first. Carbohydrates receive the remaining calories.
Step 1: Choose metric or imperial units, then enter age, sex, height, and body weight.
Step 2: Add body fat percentage if available. That enables a lean-mass-based BMR estimate.
Step 3: Pick your activity level and desired weekly fat-loss pace.
Step 4: Select a macro style. Balanced suits most users. Lower carb or lower fat can match preference.
Step 5: Keep protein on auto or switch to custom for a manual grams-per-kilogram target.
Step 6: Submit the form. Review daily calories, macro grams, meal breakdown, and export the table as CSV or PDF.
Balanced Cut usually works best first. It gives solid protein, moderate fats, and flexible carbs. That supports training, satiety, and easier long-term adherence for many users.
Yes, when you have a reasonable estimate. Body fat lets the calculator use lean mass for BMR and sometimes protein planning. If you do not know it, the calculator still works well.
Very aggressive deficits can reduce training quality, hunger control, and recovery. A cap keeps the target more practical and helps protect muscle retention during a cut.
No. They are informed estimates. Real maintenance calories vary with stress, steps, sleep, and adherence. Track body weight trends for two to three weeks and adjust when needed.
Use custom mode when you already follow a preferred protein strategy, such as grams per kilogram of body weight or lean mass. It gives tighter control over your final macro split.
That usually means protein, fats, or the calorie deficit are taking most of your budget. Try a slower loss pace, a lower-fat style, or a slightly lower protein target if appropriate.
Update them after meaningful weight changes, activity changes, or every few weeks during a long cut. Smaller bodies usually need fewer calories, so targets should be refreshed periodically.
This page is designed for fat loss. For gaining phases, you would use a calorie surplus rather than a deficit, while still setting protein, fats, and carbs around your training needs.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.