Calorie & Macro Calculator
Daily calorie targets & macronutrient gram breakdownsDaily Target
Steady Fat Loss Target
1,834 kcal
-500 kcal Deficit from TDEE
Daily Macronutrient Breakdown:
🥩 Protein
138g
(30%)
🍞 Carbs
183g
(40%)
🥑 Fats
61g
(30%)
Frequently Asked Questions
A calorie deficit occurs when you consume fewer calories than your body burns. A moderate deficit of 500 kcal/day leads to approximately 1 lb (0.45 kg) of fat loss per week safely.
Standard Balanced Diet: 30% Protein, 40% Carbohydrates, 30% Fats. Low Carb/Keto: 30% Protein, 10% Carbohydrates, 60% Fats. High Protein Muscle Building: 40% Protein, 40% Carbohydrates, 20% Fats.
Protein: 4 kcal/gram | Carbohydrates: 4 kcal/gram | Dietary Fat: 9 kcal/gram.