1. What Is This Macro Calculator?

This calculator helps women determine optimal macronutrient distribution for weight loss based on their TDEE (Total Daily Energy Expenditure) and desired caloric deficit. It follows a balanced 30% protein, 40% carbs, 30% fat ratio.

2. How Does The Calculator Work?

The calculator uses these formulas:

Where:

• TDEE — Total Daily Energy Expenditure (your maintenance calories)
• Deficit — Your desired daily calorie reduction for weight loss
• Protein — 4 calories per gram
• Carbs — 4 calories per gram
• Fat — 9 calories per gram

Explanation: The 30/40/30 ratio provides balanced nutrition while maintaining a calorie deficit for safe, sustainable weight loss.

3. Importance Of Macros For Weight Loss

Details: Proper macronutrient distribution helps preserve muscle mass while losing fat, maintains energy levels, and supports metabolic health during weight loss.

4. Using The Calculator

Tips: Enter your calculated TDEE (use a TDEE calculator first) and your desired daily calorie deficit (typically 300-500 kcal for moderate weight loss).

5. Frequently Asked Questions (FAQ)

Q1: Why this specific macro ratio?
A: The 30/40/30 ratio balances protein for muscle preservation, carbs for energy, and fats for hormone health - ideal for women's weight loss.

Q2: How do I find my TDEE?
A: Use an online TDEE calculator that accounts for your age, weight, height, activity level, and gender.

Q3: What's a safe calorie deficit?
A: 300-500 kcal/day for 0.5-1 lb/week loss is generally safe and sustainable for most women.

Q4: Should I adjust these macros?
A: You might need slight adjustments based on activity level, insulin sensitivity, or personal preferences.

Q5: How often should I recalculate?
A: Recalculate every 5-10 lbs lost or if your activity level changes significantly.