How To Calculate Macros For Weight Loss Female

Female Weight Loss Macros Formula:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE - 500 \] \[ P = \frac{DC \times 0.25}{4} \] \[ C = \frac{DC \times 0.55}{4} \] \[ F = \frac{DC \times 0.20}{9} \]

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

BMR (kcal/day):

TDEE (kcal/day):

DC (kcal/day):

Protein (grams/day):

Carbs (grams/day):

Fat (grams/day):

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1. What Are Macros For Weight Loss?

Macronutrients (macros) are the three main nutrients your body needs: protein, carbohydrates, and fats. For weight loss in females, we calculate specific macro ratios that create a calorie deficit while maintaining proper nutrition.

2. How The Calculator Works

The calculator uses these formulas:

Where:

\( W \) — Weight in kilograms
\( H \) — Height in centimeters
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( BMR \) — Basal Metabolic Rate (calories at rest)
\( TDEE \) — Total Daily Energy Expenditure
\( DC \) — Daily Calories for weight loss
\( P \) — Protein grams per day
\( C \) — Carbohydrate grams per day
\( F \) — Fat grams per day

3. Understanding The Results

BMR: Your basal metabolic rate - calories burned at complete rest.
TDEE: Total daily energy expenditure based on your activity level.
DC: Daily calorie target for safe weight loss (500 calorie deficit).
Macros: Recommended protein (25%), carbs (55%), and fat (20%) distribution.

4. Using The Calculator

Tips: Enter your current weight in kg, height in cm, age in years, and select your activity level. For accurate results, measure your weight in the morning before eating.

5. Frequently Asked Questions (FAQ)

Q1: Why 25% protein, 55% carbs, 20% fat?
A: This ratio preserves muscle mass while providing energy for activity and sufficient fats for hormone production.

Q2: Is the 500 calorie deficit safe?
A: Yes, this creates about 1 pound (0.45kg) of weight loss per week, which is sustainable.

Q3: How often should I recalculate my macros?
A: Recalculate every 5-10 pounds lost or if your activity level changes significantly.

Q4: What if I'm very active?
A: Choose the appropriate activity factor. Very active women may need slightly higher carb ratios.

Q5: Can I adjust these ratios?
A: Yes, some women prefer 30% protein, 50% carbs, 20% fat. Adjust based on your energy levels and preferences.