Free tool
Calorie & macro calculator
Estimate your TDEE, get goal calories and a protein, carb and fat split you can actually eat to — then start the plan that matches.
Live preview
Resting
1763
kcal / day
TDEE
2732
kcal / day
Goal calories
2240
kcal / day
Protein
160 g
2.0 g/kg
Macro split: 160 g protein · 243 g carbs · 70 g fat.
- ›Eat around 2240 kcal a day to lose fat, adjusting by 100 kcal after two weeks if your weight is not moving as expected.
- ›Aim for 160 g of protein daily (2 g per kg) spread over three or four meals.
- ›Keep your current session count and let load progression do the work before adding more days.
- ›Retest weight and waist in four weeks rather than daily.
Matching plan: conditioning
30-Minute Fat Loss Workout Plan (4 Weeks) pairs with these calories — training that supports the deficit or surplus instead of fighting it.
Calorie questions
What is TDEE?
Total daily energy expenditure: your resting energy (Mifflin-St Jeor) multiplied by an activity factor. It is the calorie level at which your weight holds steady.
How much protein should I eat?
1.6 g per kg of body weight to maintain, about 1.8 g/kg to build muscle and up to 2.0 g/kg in a fat-loss phase so you keep the muscle you have.
How fast should I lose fat?
An 18% deficit puts most people at 0.4–0.7 kg a week. If weight has not moved after two weeks of consistent eating, drop by another 100 kcal rather than gutting your intake.
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