Macro calculator.
Estimate a daily calorie target, protein, fiber, and sodium for a moderate weight-loss deficit. Mifflin-St Jeor with a 500 kcal/day deficit; conservative protein of 0.8 g per pound of body weight.
Common questions.
How does this calculator estimate calories?
It runs the Mifflin-St Jeor equation to estimate your basal metabolic rate, multiplies by 1.375 for light daily activity (a conservative assumption since most people overestimate activity), then subtracts 500 kcal per day for a roughly one-pound-per-week deficit. The output is a range, not a single number, because precise calorie counting is noisy.
Where does the protein target come from?
Zero-point-eight grams of protein per pound of body weight. That number is conservative enough for most adults losing weight and high enough to preserve lean mass on a calorie deficit. Athletes or people lifting heavy may want more; talk to your prescriber or dietitian.
Why does the calculator include fiber and sodium?
Fiber tracks adherence to a vegetable-heavy diet and is a reasonable proxy for nutrient density. The target is 14 grams per 1000 kilocalories, the Institute of Medicine reference. Sodium is the FDA Daily Value cap of 2300 milligrams, useful to watch on any deficit since processed foods are sodium-dense.
Does Weight Commit recommend a specific diet?
No. We are a logbook, not a dietitian. You set your targets and we tally what you log against them. The calculator on this page exists as a generic informational tool, not a recommendation.
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