How to calculate weight in combination of Carbohydrates protein fats

Fat Loss calculation

Before starting any Fat Loss program, your first step is to calculate your daily calories requirement. Everybody’s height/weight/age is dierent so they need dierent calories. Follow the 3 steps below to and out your calories intake to gain muscle.

Step 1: Calculate the BMR
Use an online BMR calculator or mobile app.
Input height, weight, age, and gender.

Example:
Age: 22
Gender: Male
Height: 5'8"
Weight: 160 lbs (72.5 kg)
BMR: 1700

Step 2: Calculate Maintenance Calories

Formula:
BMR × 1.5 (Moderately Active: 3–5 days/week)
BMR × 1.7 (Very Active: 5–6 days/week)

Example:
Moderately Active:
 (Maintenance Calories)

Step 3: Reduce Calories for Fat Loss

1. Fat Loss: -250 calories deficit
Goal: Lose 0.5 lbs per week

2. Extreme Fat Loss: -500 calories deficit
Goal: Lose 1 lb per week

3. Weight Loss: -1000 calories deficit
Goal: Lose 2 lbs per week

Macro Breakdown for Fat Loss

Carbohydrates: 30–35%
Protein: 45–50%
Fats: 15–20%


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