Macros to lose weight: a 70 kg woman
By Jesús Narváez Tamés ·
The same profile as the calorie-deficit example, split into protein (2 g/kg), fat (25%) and whatever carbs remain.
1535kcal/day
140 g P · 117.7 g C · 56 g F
- Sex
- Female
- Age
- 35 years
- Height
- 165 cm
- Weight
- 70 kg
- Activity
- Light (1-3 days/week)
- BMR
- 1395 kcal
- Maintenance
- 1918 kcal
- Protein
- 140 g
- Carbs
- 117.7 g
- Fat
- 56 g
This is the same woman as the calories-to-lose-weight example: 35, 165 cm, 70 kg, light activity, eating 20% under maintenance. The useful bit here is not only the kcal, it is the split.
Protein sits at 2 g per kilo so you do not diet the muscle off with the fat. Fat stays at 25% of calories and carbs fill what is left. If you train more, do not zero the carbs: the gym is paid for with those, not by dropping the rice.
How this was calculated
Mifflin-St Jeor × 1.375 (Light (1-3 days/week)). Goal “Cut (lose fat)”: -20 %. Protein at 2 g/kg and fat at 25% of calories; carbs fill the rest.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result | |
|---|---|---|
| 60 kg | 1425 kcal/day | 120 g P · 128.2 g C · 48 g F |
| 65 kg | 1480 kcal/day | 130 g P · 122.9 g C · 52 g F |
| 70 kg | 1535 kcal/day | 140 g P · 117.7 g C · 56 g F |
| 75 kg | 1590 kcal/day | 150 g P · 112.4 g C · 60 g F |
| 80 kg | 1645 kcal/day | 160 g P · 107.2 g C · 64 g F |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
1.6-2.2 hypertrophy; 2.0-2.4 cut
20-35% recommended
Calorie split
- Protein36 %140 g · 560 kcal
- Carbs31 %117.7 g · 471 kcal
- Fat33 %56 g · 504 kcal
Want to see a menu with these macros?
Generate a full day (breakfast, lunch, dinner and a snack) that hits your split. Saved in your browser.
Open the calculator without this example
Frequently asked questions
How should macros be split for fat loss?+
At 1535 kcal, this example splits into 140 g protein, 117.7 g carbs and 56 g fat. Protein from body weight first, then a fat floor, and carbs with whatever the deficit has left.
Do the grams have to match exactly?+
At 1535 kcal, this example splits into 140 g protein, 117.7 g carbs and 56 g fat. No. Being 10 g off in a day does not change the outcome. Skipping the deficit several days a week does.