Fat Loss Macro Calculator

Age Sex Male Female Height Weight (lbs) Estimated Body Fat % Activity Level Sedentary – Desk job, no workouts or movement Lightly Active – Light movement daily or 1–3 light workouts/week Moderately Active – Workouts 3–5x/week or active lifestyle Very Active – Intense training 6–7x/week or a physical job Extremely Active – Athlete-level training + physically demanding job Weight Loss Goal 1 lb/week (Moderate deficit) 1.5 lbs/week (Aggressive deficit) 2 lbs/week (Max recommended deficit) Calculate

⚠️ This calculator is for general guidance only. No individual should drop below 1,200 total daily calories unless supervised by a medical professional.

These numbers are recommendations based on the best available data. Every person responds differently depending on genetics, lifestyle, training history, and metabolism. The key to results is consistency—stick to your plan, monitor progress, and adjust as needed.