Macro calculator
Macro calculator
Protein-anchored macros: protein is set from your body weight to preserve muscle, fat at ~28% of calories, carbs fill the rest. Better for weight loss than a fixed 40/30/30 split.
Why protein is fixed by body weight, not a percentage: during a calorie deficit — and especially on a GLP-1, where intake drops fast — protein at ~1.6 g/kg is what preserves lean mass. A percentage-based target falls as your calories fall, exactly when you need protein most. Prioritize hitting the protein number even on low-appetite days.
How the macros are set
The calculator uses a protein-first method rather than a fixed ratio. Protein is set to about 1.6 g per kilogram of your body weight — the evidence-based floor for preserving lean mass during weight loss. Fat is set to roughly 28% of your calorie target to support hormones and satiety. Whatever calories remain go to carbohydrates. Protein and carbs provide 4 kcal per gram; fat provides 9.
Why protein matters most on a GLP-1
GLP-1 medications suppress appetite fast, which is why they work — but it also means many users unintentionally eat far too little protein. Combined with rapid weight loss, low protein pushes more of that loss toward muscle. Muscle drives your metabolic rate and strength, so preserving it protects both your results and your ability to keep the weight off. Treat the protein number as the non-negotiable target each day; let carbs flex on low appetite days. See our calorie deficit calculator for the calorie target these macros are built from.
Macro calculator FAQ
What macros should I eat to lose weight?+
Set protein first — about 1.6 grams per kilogram of body weight to preserve muscle in a deficit. Put fat at roughly 25-30% of your calories for hormone health, then fill the remaining calories with carbohydrates. This protein-anchored approach beats a fixed 40/30/30 split for fat loss.
Why is protein set by body weight instead of a percentage?+
A percentage-based protein target falls as your calories fall — exactly when you are cutting and need protein most to protect muscle. Anchoring protein to body weight keeps it high and stable regardless of how low your calorie target goes.
What macros work best on Wegovy or Zepbound?+
The same protein-first split, but protein becomes even more important. GLP-1 appetite suppression makes it easy to under-eat, and low protein plus rapid weight loss increases muscle loss. Prioritize hitting your protein number first each day, ideally earlier when appetite is highest.
How many carbs should I eat?+
There is no magic carb number for fat loss — total calories and protein matter most. This calculator gives carbs the calories left after protein and fat, which for most people lands in a moderate range that supports training and energy.
Source
Protein for lean-mass preservation: Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. PMID: 28698222.