Fat-loss macros
Macros for a fat-loss plan
Set a loss goal and a diet style. The form takes your calorie budget and splits it into grams of protein, carbs, and fat. For a cut, start with high protein.MyPlate: Calorie Deficit App tracks those grams from the meals you log.
Why the split matters on a cut
The calorie budget decides whether weight drops. The protein grams decide whether you keep muscle while it drops. Two people can eat 2,000 kcal and finish the month in different bodies if one eats 200 g of protein and the other eats 60 g. Carbs and fat fill the rest of the budget and can flex with training and appetite.
Presets for a fat-loss budget
| Style | Protein / carbs / fat | Use it when |
|---|---|---|
| High protein | 40 / 30 / 30 | A cut, or any plan where muscle retention comes first |
| Balanced | 30 / 40 / 30 | A hold, or a loss plan with more room for starch |
| Low carb | 35 / 25 / 40 | You prefer fewer starches and still want solid protein |
| Keto | 25 / 5 / 70 | You are keeping carbs low enough to stay in ketosis |
On 2,000 kcal, the high-protein row is 200 g protein (2,000 × 0.40 / 4), 150 g carbs (2,000 × 0.30 / 4), and about 67 g fat (2,000 × 0.30 / 9). Your form result uses your own budget, including the 500 kcal loss option. A per-kilo protein check is the protein calculator, with the ranges explained in how much protein per day.
Log the grams
Weigh or scan the food, then see the day add up.MyPlate: Calorie Deficit App fills protein, carbs, and fat from a photo or a barcode. Free to download, try every feature free. 3-day free trial. The calorie budget those grams must fit is thecalorie plan. Keto foods are on theketo diet guide.
For the percentage-to-gram arithmetic on its own, use themacro calculator on Calories Calculator.
Frequently asked questions
Which macro split should I use for fat loss?
Start with the high-protein preset, 40% protein, 30% carbs, and 30% fat. Protein is the gram target to protect muscle and stay full. Carbs and fat can move a few percent as long as calories and protein stay put.
How many grams is that?
Protein and carbs are 4 kcal per gram. Fat is 9. On a 2,000 kcal high-protein day that is 200 g protein, 150 g carbs, and about 67 g fat. The form does this from your own calorie target.
Do I also need a protein-per-kilo target?
Yes if you train or you are in a deficit. A common working range is about 1.6 to 2.2 g per kilogram. The protein calculator starts from body weight. Use this page when you want protein, carbs, and fat to add up to the calorie plan.
What if I want keto while losing fat?
The keto preset is 25% protein, 5% carbs, and 70% fat. It is a very low carb plan, not a higher-calorie one. The calorie target still has to sit under maintenance. The keto guide covers the food side.
How do I hit the grams without a spreadsheet?
MyPlate: Calorie Deficit App reads protein, carbs, and fat from a photo or a barcode and shows them against the day. Free to download, try every feature free. 3-day free trial.