Enter your personal data to get daily calorie and macronutrient targets.
A 29-year-old woman, 68 kg, 165 cm, lightly active (1.375), aiming to lose weight.
1,546 kcal a day: 122 g protein, 54 g fat, 143 g carbohydrate.
This calculator sets protein and fat from body weight first and then gives carbohydrate whatever calories are left over. That order matters: as the calorie target falls, protein and fat stay where they are and the entire cut comes out of carbohydrate. It is a deliberate structure and a common one, but it means the carbohydrate figure moves a lot between goals while the other two do not budge.
Because carbohydrate is the remainder, an aggressive deficit on a heavier body weight can leave almost nothing for it. Where the arithmetic would call for less than zero, the calculator holds carbohydrate at zero and reports how many calories short the target falls rather than showing a figure you could not eat. Either way the reading is the same: the inputs are asking for a calorie target that cannot hold 1.8 g/kg of protein and 0.8 g/kg of fat at the same time. The fix is a smaller deficit, not a smaller protein target.
A flat fifth is a large move for a small person and a modest one for a large person — 386 kcal for the example above, but over 500 for someone with a 2,600 maintenance. Deficits are usually easier to sustain when expressed as a fixed daily amount rather than a percentage. If the cut this tool produces feels too steep, take the maintain option to read your maintenance figure, then subtract the amount you actually intend to.
Kilograms and centimetres only. There is also no body-fat input, so the protein and fat targets are calculated from total body weight rather than lean mass — at higher body-fat levels that pushes both grams higher than a lean-mass-based target would. Treat the split as a starting point and adjust after a few weeks of real data.
This calculator applies 1.8 grams per kilogram of body weight and that value is fixed in the tool. Individual needs vary with training, age and goals, so if you have a target from a clinician or coach, use this page for the calorie figure and set your own protein number rather than assuming the built-in one applies to you.
Because protein and fat are calculated from your weight and do not change with the goal, while carbohydrate is whatever calories remain. The entire 20 percent cut therefore lands on carbohydrate. Two of the three macros are anchored by design.
Not in the form. The protein and fat coefficients are built into the calculation. You can work around it by reading the calorie total from this tool and dividing it yourself: multiply your chosen protein grams by 4 and fat grams by 9, subtract both from the calorie total, and divide what is left by 4 for carbohydrate grams.
The output is a daily average, and hitting an average across a week is what actually matters for most goals. Days with heavy training and days with none rarely need identical intakes. Consistency over a week is a more useful target than precision on any single day.
One licence key, pasted into any CYZOR tool. Today it does three things: drops the CYZOR line from PDFs you send for signature, takes CYZOR branding off your forms and adds CSV export, and switches on the AI rewrite in the resume builder.