Fitness Nation Forum

Calculate your daily calorie needs based on your age, sex, height, weight, and activity level.

Start by estimating how many calories you burn each day, then create a moderate calorie deficit. Set your protein target first, followed by fats and carbs.

A simple approach is to calculate your maintenance calories, reduce them by around 10–20%, and then divide those calories between protein, fat, and carbohydrates.

I’d start with protein because it helps with fullness and maintaining muscle. Then set a reasonable amount of fat and use the remaining calories for carbs.

Calculate your TDEE first. Once you have a calorie target for weight loss, aim for roughly 1.6–2.2 g of protein per kg of body weight, then divide the remaining calories between fat and carbs.

There isn’t one perfect macro ratio. Your calorie deficit matters most for weight loss, while macros help you build a diet that’s filling and sustainable.

Use your body weight, height, age, sex, and activity level to estimate maintenance calories. Reduce that number moderately and then set your protein, fat, and carb targets.

For a quick starting point, many people use about 25–35% of calories from protein, 20–35% from fat, and the rest from carbs.

First figure out your daily calorie requirement. Then choose your protein goal, make sure you’re getting enough dietary fat, and let carbohydrates fill the remaining calories.

A macro calculator can give you a starting estimate, but don’t treat the result as exact. Track your weight and measurements for a few weeks and adjust if necessary.