Adjusted for Women BMR

Women Weight Loss Macro Calculator

Women's Weight Loss Macros Formula:

\[ BMR = 655 + (9.6 \times weight\:kg) + (1.8 \times height\:cm) - (4.7 \times age) \] \[ TDEE = BMR \times Activity\:Factor \] \[ Weight\:Loss\:Calories = TDEE - 500 \]

Weight:

Height:

Age:

years

Activity Level:

BMR (cal):

TDEE:

Weight Loss Calories:

Macros (g):

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1. What is the Women's Weight Loss Macro Calculator?

This calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution for healthy weight loss (approximately 0.5kg per week) specifically for women.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor Equation for women:

\[ BMR = 655 + (9.6 \times weight\:kg) + (1.8 \times height\:cm) - (4.7 \times age) \]

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years

Explanation: The equation calculates your basal metabolic rate (calories burned at complete rest), then adjusts for activity level to determine your total daily energy expenditure (TDEE). For weight loss, it subtracts 500 calories to create a safe deficit.

3. Importance of Macros for Weight Loss

Details: The calculator provides a 40% protein, 30% carbs, 30% fat macronutrient split which helps preserve muscle mass while losing fat, controls hunger, and maintains energy levels during calorie restriction.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. For accurate results, weigh yourself in the morning after using the bathroom but before eating or drinking.

5. Frequently Asked Questions (FAQ)

Q1: Why is the formula different for women?
A: Women typically have higher body fat percentages and different hormonal profiles that affect metabolism, requiring a different equation.

Q2: How accurate is the calculator?
A: It provides estimates within 10% of actual metabolic testing for most people. Individual variations in muscle mass and metabolism can affect accuracy.

Q3: Should I eat back exercise calories?
A: No, the activity multiplier already accounts for your regular exercise. Eating back calories would eliminate your deficit.

Q4: What if I'm not losing weight?
A: You may need to adjust your calorie target downward by 100-200 calories or ensure you're tracking food intake accurately.

Q5: Can I adjust the macro ratios?
A: Yes, some women do better with slightly more carbs or fat. The 40/30/30 split is a good starting point that works for most.