1. What is This Calculator For?

This calculator determines the optimal macronutrient distribution and calorie intake for women based on their Total Daily Energy Expenditure (TDEE), desired calorie deficit, and body weight.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( \text{TDEE} \) — Total Daily Energy Expenditure (kcal/day)
• \( \text{deficit} \) — Desired calorie deficit (kcal/day)
• \( \text{weight} \) — Body weight in kilograms
• 1.8 — Protein multiplier (g per kg of body weight)
• 0.3 — Fat percentage of total calories
• 4 — Calories per gram of protein or carbs
• 9 — Calories per gram of fat

Explanation: The formula calculates a high-protein diet (1.8g/kg) with 30% of calories from fat, and the remaining calories from carbohydrates.

3. Importance of Macro Calculation

Details: Proper macronutrient distribution is essential for maintaining muscle mass while losing fat, optimizing energy levels, and supporting overall health during weight loss.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown), desired daily calorie deficit, and current weight in kilograms. All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.8g protein per kg?
A: This amount helps preserve lean muscle mass during calorie restriction, especially important for women who tend to lose muscle more easily than men.

Q2: Can I adjust the fat percentage?
A: The calculator uses 30% as a standard, but you can manually adjust your macros if you prefer higher fat or lower carb.

Q3: Is this suitable for weight gain?
A: For weight gain, use a calorie surplus instead of deficit, but the macro ratios remain valid for muscle growth.

Q4: How often should I recalculate?
A: Recalculate whenever your weight changes significantly (2-3 kg) or your activity level changes.

Q5: What if my carbs come out negative?
A: This means your deficit is too large for your TDEE. Reduce your deficit or increase your TDEE through activity.