Armstrong Coaching
Armstrong Coaching

Fat Loss
Macro
Calculator

Enter your details and we'll build your personalised fat loss macro targets in under 60 seconds.

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Your data is used only to personalise your results.
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Armstrong Coaching
Step 2 of 3

About You

Tell us about your body so we can calculate precise calorie and macro targets.

Male
Female
Feet
Inches
Please fill in all fields to continue.
Armstrong Coaching
Step 3 of 3

Your Lifestyle

Your activity level and goal determine the right calorie deficit for sustainable fat loss.

SedentaryDesk job
Lightly Active1–3 days/wk
Active3–5 days/wk
Very Active6–7 days/wk
Fat Loss−20% deficit
Slow & Steady−12.5% deficit
Recomp−7.5% deficit
Please select your activity level and goal.
Your Personalised Target
—
—
calories per day
—
Protein
grams / day
—
Carbs
grams / day
—
Fat
grams / day
Macro Split
—% Protein
—% Carbs
—% Fat
Basal Metabolic Rate
—
kcal at complete rest
Maintenance Calories
—
kcal with activity
📉
Estimated weekly fat loss: —

"This macro target is designed for sustainable fat loss without extreme restriction. Focus on consistency, strength training, and daily movement."

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numbers into results?
1:1 coaching gives you a plan built around your life — not a generic template. Expert guidance, real accountability, lasting results.

Results are estimates based on the Mifflin-St Jeor formula.
Consult a healthcare professional before making significant dietary changes.