Macro Calculator For Fat Loss And Muscle Gain Female

Macros Ratio: 35% Protein / 35% Carbs / 30% Fat

\[ \text{Protein (g)} = \frac{\text{Calories} \times 0.35}{4} \] \[ \text{Carbs (g)} = \frac{\text{Calories} \times 0.35}{4} \] \[ \text{Fat (g)} = \frac{\text{Calories} \times 0.30}{9} \]

Weight:

Activity Level:

Goal:

Daily Calories:

Protein:

Carbohydrates:

Fat:

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1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, carbohydrates, and fat. The 35/35/30 ratio is specifically designed for females aiming for fat loss while preserving or gaining muscle mass.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ \text{BMR} = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age}) - 161 \] \[ \text{TDEE} = \text{BMR} \times \text{Activity Factor} \] \[ \text{Daily Calories} = \text{TDEE} + \text{Goal Adjustment} \] \[ \text{Macros} = 35\% \text{Protein} / 35\% \text{Carbs} / 30\% \text{Fat} \]

Note: Default height (160cm) and age (30) are used in this simplified calculator.

3. Importance of Macro Tracking

Details: Tracking macros ensures you get the right balance of nutrients for your goals. The 35/35/30 ratio provides adequate protein for muscle preservation/growth, sufficient carbs for energy, and healthy fats for hormone regulation.

4. Using the Calculator

Tips: Enter your weight in kg, select your activity level, and choose your goal (fat loss, maintenance, or muscle gain). For best results, use a food scale and tracking app to monitor your intake.

5. Frequently Asked Questions (FAQ)

Q1: Why 35/35/30 for females?
A: This ratio provides slightly higher protein than standard recommendations to support muscle retention during fat loss, while maintaining adequate carbs for energy and fats for hormone health.

Q2: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q3: Can I adjust the ratios?
A: Yes, some may prefer 40P/35C/25F for more protein. Adjust based on your energy levels and progress.

Q4: What if I'm not losing weight?
A: Double-check portion sizes, consider reducing calories by 100-200, or increase activity level.

Q5: Are these macros suitable for all women?
A: While generally effective, individuals with specific health conditions or athletes may need customized plans.