FREE Fat Loss Macro & Calorie Calculator
FREE Macro Calculator
Calculate your calories, protein, carbohydrates and fats in minutes using our simple Excel calculator.
Download Your Free Macro Calculator
Completely free.
No complicated formulas.
Perfect for beginners.
What Are Macros?
Macros (short for macronutrients) are the three nutrients that provide your body with energy.
- Protein helps build and maintain muscle while keeping you full.
- Carbohydrates are your body's preferred fuel source for daily life and exercise.
- Healthy fats support hormones, brain function, recovery and overall health.
Getting the right balance of these nutrients can make losing fat, building muscle and improving energy much easier.
How To Use The Calculator
- Click the download button above.
- When the spreadsheet opens, click File → Make a Copy.
- The copied spreadsheet now belongs to you and can be edited.
- Read the instructions provided in the calculator.
- Enter your personal details such as age, height, weight and activity level.
- The calculator will estimate your daily calorie needs and recommend your protein, carbohydrate and fat targets.
Who Is This Calculator For?
- Weight loss
- Fat loss
- Muscle building
- Body recomposition
- Fitness beginners
- Anyone wanting to understand nutrition better
Need Help Understanding Your Results?
If you're unsure whether your calorie target is correct, have hit a weight-loss plateau, have PCOS, thyroid issues, menopause or simply want a personalised plan, our nutritionists are happy to help.
We'll explain your numbers, help you understand your metabolism and guide you towards the best approach for your goals.
Available Monday to Friday between 9:30 am and 5:30 pm IST. If we're away, we'll reply as soon as we're back.
Frequently Asked Questions
Is this calculator free?
Yes. It is completely free to download and use.
Do I need Excel?
No. You can use Microsoft Excel or Google Sheets after making your own copy.
Will these numbers be exact?
No. They are an excellent starting point, but everyone responds differently. Monitor your progress and adjust as needed.
Can I use this if I'm vegetarian?
Absolutely. Your macro targets stay the same regardless of your food preferences.
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