1. What is This Macro Calculator?

This calculator provides personalized macronutrient (protein, fat, carbohydrates) recommendations for women aiming to lose weight while preserving muscle mass.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie target in kcal
• Protein coefficient — 1.8 g/kg for muscle preservation
• Fat percentage — 30% of total calories
• Carbohydrates — Remaining calories after protein and fat

Explanation: The formula prioritizes protein intake to maintain muscle mass during weight loss, with moderate fat and the remaining calories from carbohydrates.

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution is essential for effective fat loss while preserving lean body mass, maintaining energy levels, and supporting metabolic health.

4. Using the Calculator

Tips: Enter your daily calorie target and current weight in kg. The calculator will provide protein, fat, and carbohydrate targets in grams.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.8g protein per kg?
A: This amount helps preserve muscle mass during calorie restriction, which is higher than the standard RDA for sedentary individuals.

Q2: Can I adjust the fat percentage?
A: The calculator uses 30% of calories from fat as a moderate balance, but individual preferences may vary between 20-35%.

Q3: What if my carbs seem very low?
A: With high protein intake and moderate fat in a calorie deficit, carbs will naturally be lower. This is normal for weight loss phases.

Q4: Should I track macros exactly?
A: Aim to be within 5-10g of each target daily. Perfect precision isn't necessary, but consistency is key.

Q5: How often should I recalculate?
A: Recalculate whenever your weight changes by more than 5kg or your calorie target changes significantly.