So you want to lose some body fat? Well, the first step is to figure out your calorie and macronutrient setup, which this handy calculator will do for you.

Now many of you might not know your weight in kilograms; use this quick conversion tool to figure that out.


And here are the different "Activity Level" options for you to consider:

  • Sedentary (1 hour or less of exercise weekly) = 1.2
  • Lightly Active (2-3 hours of weekly exercise) = 1.4
  • Moderately Active (4-5 hours of weekly exercise) = 1.55
  • Very Active (1 hour of daily exercise) = 1.7
  • Extremely Active (2 hours of daily exercise) = 2.0

Simply input the appropriate numbers in the fields aboveand it will show what your recommended calories and macros for fat loss are!

Diving into the Formula

For those of you who are curious about how this calculator works, it's quite simple. This page uses arguably the most accurate equation for calorie calculations: the Katch-McArdle formula. This formula, which is widely used across the fitness space, calculates your BMR (basal metabolic rate) through the following:

BMR = 370 + (21.6 * LBM)

The number from this formula is how many calories you need to consume to maintain your current weight. Unfortunately, this assumes that your body is in a state of TOTAL REST. Multipliers need to be applied depending on your current level of activity. As such, pull a number from the list above that most closely matches the physical activity your current lifestyle.

Once you have that factor applied, you'll have the number of calories needed to maintain your bodyweight.

But we don't want to maintain weight; we want to LOSE WEIGHT! As such, the total calories above are roughly 80% of this maintenance number. By consuming 20% less calories than what your body requires for maintaining, you will enter a steady state of fat loss (roughly 1-2 pounds a week).

Of course, you don't want to just lose weight; you want to LOSE FAT and PRESERVE MUSCLE that you've earned up to this point. For that reason, we need a proper macronutrient ratio for your fat loss. Macros can vary slightly from person to person, but generally, I've found these percentages of caloric intake (total calories that you consume) to be the best macros for burning off unwanted fat:

  • Carbs - 40%
  • Protein - 30%
  • Fat - 30%

These numbers will provide you with plenty of energy to perform well in your workouts and enable you to lose mostly fat and little to no muscle.

So that's how the calculator works; make sure you try it out!