Macro Calculator for Fat Loss Women

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):

P (grams/day):

C (grams/day):

F (grams/day):

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1. What is the Macro Calculator for Fat Loss?

This calculator uses the Harris-Benedict formula to estimate Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for women, then calculates appropriate macronutrient distribution for fat loss with a 500 kcal daily deficit.

2. How Does the Calculator Work?

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)
\( DC \) — Daily calories for deficit
\( P \) — Protein grams per day
\( C \) — Carbohydrate grams per day
\( F \) — Fat grams per day

Macronutrient Distribution: 25% protein, 55% carbohydrates, and 20% fats for a balanced fat loss approach.

3. Importance of Macronutrient Calculation

Details: Proper macronutrient distribution ensures adequate nutrition while creating a calorie deficit for fat loss, preserving muscle mass, and maintaining energy levels.

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, and select your activity level. Be honest about your activity level for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500 kcal deficit?
A: A 500 kcal daily deficit typically results in about 0.5 kg (1 lb) of fat loss per week, a safe and sustainable rate.

Q2: Can I adjust the macronutrient ratios?
A: Yes, but the 25/55/20 ratio provides a balanced approach. Consult a nutritionist for personalized ratios.

Q3: How accurate is the Harris-Benedict formula?
A: It provides a good estimate for most people, but individual variations exist. Consider metabolic testing for precise measurements.

Q4: Should I eat back exercise calories?
A: No, the activity factor already accounts for your exercise level. Eating back calories would reduce your deficit.

Q5: When should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) to adjust for your changing metabolism.