What deficit or surplus suits fat loss?
Roughly 20% below TDEE for fat-loss goals, 10% above for lean bulks, neutral for recomposition or maintenance. The calculator picks a sensible default within those windows.
Macro Calculator fat loss
Macros are not goal-agnostic. The right calorie position and protein band for fat loss look different from maintenance — and the wrong split is the most common reason fat loss goals stall before they should. This page sets the calorie target and macro split that the research supports for fat loss, with a sensible per-meal frame.
Calorie position for fat loss
fat loss works best at a specific calorie position: roughly 15–25% below TDEE for cutting, neutral for maintenance and recomposition, 5–15% above TDEE for lean bulks. The calculator picks the middle of that window so the plan is honest about pace without being aggressive.
Pushing the deficit harder rarely accelerates fat loss — it just costs adherence and lean mass. Smaller, sustained positions outperform extreme swings.
Protein, carbs and fat for fat loss
Protein anchors at 1.8–2.2 g/kg during fat loss because the metabolic context (deficit or surplus) raises the cost of holding or building lean mass. Fat sits at 25–30% of total calories to protect hormones and palatability. Carbs fill the remainder and fuel training.
Do not crash any single macro. fat loss that comes from a fat- or carb-zero plan almost always reverses inside three months.
How AJYX runs fat loss
Inside AJYX, the macros adapt automatically: as weight trends respond, the app rebalances the deficit or surplus before progress plateaus. fat loss get a single, current plan rather than a static spreadsheet.
Use this page as the standalone read. Move into the app for the running version that keeps fat loss moving.
FAQ
Why is protein so high for fat loss?
fat loss either creates a deficit or supports new tissue; both raise protein demand. Sitting at 1.8–2.2 g/kg protects lean mass and recovery.
Can I shift carbs and fats around for fat loss?
Yes, within ±5% of calories on either macro is fine. Keep protein steady and only tweak carbs/fats based on training response and personal preference.