Calorie Deficit Macros Calculator — Women & Men
Find the right calorie deficit and macro balance for sustainable fat loss.
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Frequently Asked Questions — Macros for Cutting Calculator
What is a good calorie deficit for fat loss?+
A moderate deficit of 20-25% below TDEE (usually 400-600 kcal) is ideal for sustained fat loss. More aggressive deficits (30-40%) cause faster but riskier fat loss — more muscle loss, hormonal disruption, and metabolic adaptation.
Should my macros change when I create a calorie deficit?+
Keep protein high or increase it during a deficit. Protein should be 2.2-2.5g/kg. Reduce carbs first (they are most flexible), then fat (but keep above 0.8g/kg for hormones). Never sacrifice protein.
How fast should I lose weight in a calorie deficit?+
0.5-0.8kg per week is the sweet spot for fat loss without excessive muscle loss. Faster losses are mostly water and muscle. Slower rates (0.25-0.5kg/week) preserve more muscle and are more sustainable.