1. What Is This Calculator?

This calculator determines your daily calorie intake for weight loss (500 kcal deficit) and provides the corresponding macronutrient distribution (30% protein, 50% carbs, 20% fat).

2. How Does It Work?

The calculator uses these formulas:

Where:

• TDEE — Total Daily Energy Expenditure (your maintenance calories)
• 500 — Recommended daily deficit for steady weight loss (about 1 lb/week)
• 0.3/0.5/0.2 — Macronutrient distribution ratios (30% protein, 50% carbs, 20% fat)
• 4/4/9 — Calories per gram for protein/carbs/fat respectively

3. Importance of Calorie Deficit

Details: A 500 kcal daily deficit creates about 1 pound of fat loss per week. The macronutrient split supports muscle retention while losing fat.

4. Using the Calculator

Tips: Enter your TDEE (calculate separately if unknown). For accurate results, use a TDEE calculated from at least 2 weeks of calorie tracking data.

5. Frequently Asked Questions (FAQ)

Q1: Is 500 kcal deficit right for everyone?
A: It's a general guideline. Those with lower TDEE may need smaller deficits (250-300 kcal).

Q2: Can I adjust the macro ratios?
A: Yes, athletes may need more protein, while others may prefer higher fat. The 30/50/20 split is a balanced starting point.

Q3: Why divide by 4 and 9?
A: Protein and carbs provide 4 kcal/g, while fat provides 9 kcal/g.

Q4: Should I eat back exercise calories?
A: Only if your TDEE doesn't already include exercise. Most accurate TDEE calculations account for all activity.

Q5: How often should I recalculate?
A: Reassess every 10-15 pounds lost or if activity levels change significantly.