Macro Calculator for Obese and Overweight People
This calculator is meant for people who have more than 50+ lbs. to lose.
It is a bit more complicated to find accurate calories and macros for people with a lot of weight to lose, and that is why I created this calculator.
This calculator assumes you already know about IIFYM: If It Fits Your Macros (free guide) and how to track macros.
That link will lead you to a free guide on IIFYM and everything you need to know about it.
At the very least, you should know how to track calories and protein to make sure you know exactly how to lose weight.
Lastly, I want you to know that you’re in the right spot.
I was also very overweight when I first started my fitness journey (I lost 50 lbs.!)
It may seem discouraging to have to start so far away from your goal, but trust me when I say that you can do this.
If my ugly, potato-looking self can do it, then surely, you can too.
And if you’re confused by the calculator, then you can just check out the all-in-one solution at the end of the article.
Let’s get started with the calculator.
All you have to do is start with step 1:
What Your Results Mean
This is the number of calories you would eat if you wanted to maintain your current weight.
Calories You Should Eat Everyday (Maintenance – Max Calorie Deficit)
For some people, this number above (Maintenance – Max Calorie Deficit) is way too LOW.
Therefore, whatever number you get, add anywhere from 1000-1500 calories.
Depending on your current weight, body fat percentage, and maintenance calories, this range may vary.
For some, you may not have to adjust it.
Remember, so long as you are eating under your maintenance calories, you WILL lose weight.
Once you’ve adjusted it, move on to the next step.
Max Calorie Deficit
This number is auto-populated from the numbers that you input.
It is your MAX calorie deficit that you can have without losing muscle.
This means that this number is what you would SUBTRACT from your TDEE (maintenance calories) to obtain your calorie deficit.
Note that this is the MAX number you can subtract, however, it is not recommended in some cases.
For example, let’s say your TDEE was very low because you are Sedentary. Let’s say it was 4,200 calories.
Subtracting your MAX Calorie deficit of 3600, for example, would leave you with 600 calories to eat per day!
That is a brutal calorie deficit and definitely not advisable.
Therefore, I would rather give you a range to choose from, which is the number above (Calories to eat every day).
Est. Total Lbs. of Body Fat
Based on the numbers you put earlier, this is the estimated total amount of pounds of body fat that you currently hold.
Max lbs. of fat you can realistically lose per week
If you were to eat the number of calories from the 2nd result, this is the amount of weight you would lose per week WITHOUT losing muscle.
As I said, however, for some, this number is way too low.
Therefore, temper your expectations with this number if you raise the number of calories you’re actually going to eat.
If you’re still stuck and confused, you may want to look into a program specifically designed for losing weight fast, regardless if you have a lot of weight to lose.
Here’s one I recommend (I follow a ton of the strategies in this program to this day)!
Again, I highly recommend this aggressive fat loss program approach if you’ve been struggling for a while now.
I hope this helps and if you have any questions, email me at [email protected]