How To Calculate Macros Woman

Formulas:

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

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?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, carbohydrates, and fats. Calculating your ideal macro intake helps with weight management and achieving fitness goals.

2. How the Calculator Works

The calculator uses these formulas:

Where:

\( W \) — Weight in kg
\( H \) — Height in cm
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( BMR \) — Basal Metabolic Rate (kcal/day)
\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( DC \) — Daily Calories for weight loss (kcal/day)
\( P \) — Protein (grams/day)
\( C \) — Carbohydrates (grams/day)
\( F \) — Fat (grams/day)

3. Understanding the Results

BMR: Calories your body needs at complete rest.
TDEE: Total calories burned including activity.
DC: Recommended daily calories for weight loss (500 kcal 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. Use accurate measurements for best results.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories from TDEE?
A: A 500 kcal daily deficit typically results in about 0.5 kg (1 lb) of weight loss per week.

Q2: Are these macro ratios suitable for everyone?
A: The 25/55/20 ratio is a general guideline. Athletes may need more protein, while others may prefer different distributions.

Q3: How often should I recalculate my macros?
A: Recalculate whenever your weight changes significantly (5+ kg) or your activity level changes.

Q4: Why different formulas for men and women?
A: Men and women have different body compositions affecting metabolic rates.

Q5: Can I adjust the macro percentages?
A: Yes, you can modify the percentages in the formulas based on your specific dietary needs.