Nutrition Tool

Fat-Loss Macro Calculator

Turn body weight into daily calories, protein, fat, fiber, carbs, and water. If you have a good amount of weight to lose, base the numbers on your goal weight.

General guidance, not medical advice.

Your weight

Current weight (lb)

Goal weight (lb)

Calculate from Current weight Required Goal weight Optional

Activity estimate

Optional. Macros stay the same without these.

Age

Height (ft)

Height (in)

Daily targets

Enter your weight

Calories, protein, fat, fiber, carbs, and water will show up here.