Fat Loss Calorie & Macro Calculator
ETMfitness

Fat Loss Calorie & Macro Calculator

Get your personalized daily calorie target and macro breakdown, built on the Mifflin-St Jeor equation.

Before and after transformation left
ETMfitness coach
Before and after transformation right

Your Stats

Fill in your details below to calculate your fat loss plan.

Your Personalized Plan

Based on the Mifflin-St Jeor equation, tuned for fat loss

0
Maintenance Cal
0
Fat Loss Target
0g
Protein
0 kcal
0g
Carbs
0 kcal
0g
Fat
0 kcal
BMR (Basal Metabolic Rate) 0 kcal
Weight to Lose 0
Estimated Weekly Loss ~0.5–1 kg / 1–2 lb
Estimated Time to Goal —
⚡ This target reflects a moderate 20% calorie deficit from your maintenance level — a sustainable rate for consistent fat loss while preserving muscle. Individual results vary based on adherence, sleep, and stress.
Real client before and after result
This is what the math looks like in practice. Real ETMfitness client, same deficit-based approach.

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Calculations use the Mifflin-St Jeor equation and are estimates for general informational purposes only. Consult a healthcare provider before starting any diet or exercise program.