What macros should I eat to lose fat?

Phasebuilt sets protein at 1.8 g per kg of bodyweight and fat at 0.8 g per kg, then fills the remaining calories with carbohydrate. The percentage split changes with your bodyweight and calorie target rather than being fixed.

Why are my macro percentages not 40/30/30?

Because protein and fat are anchored to your bodyweight rather than to a share of calories. A fixed ratio gives too little protein to a light person in a deficit and too much fat to a heavy one, so the split is an output here, not an input.

Macro calculator

Get your daily protein, carbohydrate and fat in grams, worked out from your bodyweight and calorie target rather than from a fixed percentage split.

Your details

Your daily macros

Daily calories 2,770

Protein148g21%

Carbs396g57%

Fat66g21%

Protein Carbohydrate Fat

Order of operations
protein from bodyweight → fat from bodyweight → carbohydrate fills what is left

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How each macro is set

The order matters. Two of the three are anchored to your bodyweight, and carbohydrate takes whatever energy remains.

Protein: 1.8 g per kg, or 2.0 g per kg when building muscle. Set first, because it is the one with the clearest floor.
Fat: 0.8 g per kg of bodyweight. This is a product default within an educational estimate, not a measurement of individual fat requirements.
Carbohydrate: Whatever energy is left after protein and fat are covered, with unsupported combinations withheld when less than 80 g would remain . Carbohydrate is the most flexible of the three, so it absorbs the change when your calorie target moves.

carbohydrate = (daily calories − protein g × 4 − fat g × 9) ÷ 4

Protein and carbohydrate each supply about 4 kcal per gram, fat about 9.

Why carbohydrate is the remainder

Protein has a defensible minimum and fat has a sensible floor. Carbohydrate has neither in the same way: it is the lever you pull to change energy intake. Setting it as the remainder keeps macro energy close to the calorie target, with small differences from rounding, and it is the reason the percentage split shifts as your goal changes rather than staying fixed.

This is also why fixed ratios such as 40/30/30 tend to fall apart in practice. At a low bodyweight and a large deficit they leave too little protein; at a high bodyweight they prescribe more fat than anyone needs.

About the supported carbohydrate range

In an aggressive deficit at a heavy bodyweight, the arithmetic can leave very little room for carbohydrate. The calculator withholds the result when less than 80 g would remain. This is a product limit, not an assessment of your individual needs. Ask a qualified professional about a suitable intake.

Hitting the numbers without weighing everything

Get protein right first, keep fat roughly in range, and let carbohydrate land where it lands. Most people who track everything to the gram for a week discover their usual meals are already close, and the useful change is one or two swaps rather than a new diet.

Turn this into a 90-day plan

Free, no account, and it runs entirely in your browser.

Supported estimates

These tools provide educational estimates for healthy adults. Calorie and macro results are limited to ages 18-85, weights 35-250 kg, heights 120-230 cm, and targets of 1,500-4,500 kcal with at least 80 g carbohydrate remaining after protein and fat. Results are withheld outside this range or in the underweight BMI range. These are conservative product limits, not medical safety thresholds. Protein estimates also use the 35-250 kg range. This tool is not suitable for pregnancy, breastfeeding, postpartum recovery, eating disorders or conditions requiring individual nutrition guidance.

See the method and limitations. Your inputs are calculated locally and are not uploaded.