1. What is This Calculator For?

This calculator determines the optimal macronutrient distribution and calorie intake for female weight loss based on your Total Daily Energy Expenditure (TDEE) and body weight.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( weight \) — Body weight in kilograms
• 500 kcal — Standard deficit for moderate weight loss
• 1.8 g/kg — Recommended protein intake for weight loss
• 30% — Recommended fat percentage of total calories

Explanation: The formula creates a moderate calorie deficit while ensuring adequate protein intake to preserve muscle mass during weight loss.

3. Importance of Proper Macros

Details: Proper macronutrient distribution is crucial for effective weight loss while maintaining muscle mass, energy levels, and overall health.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. The calculator will provide your daily calorie target and macronutrient breakdown.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500 kcal deficit?
A: This creates a moderate deficit leading to about 0.5 kg (1 lb) of weight loss per week, which is sustainable and healthy.

Q2: Why 1.8 g/kg protein?
A: Higher protein intake helps preserve lean muscle mass during weight loss and increases satiety.

Q3: Can I adjust these ratios?
A: Yes, some may prefer slightly higher fat or carbs, but these values provide a good starting point.

Q4: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg).

Q5: Is this suitable for everyone?
A: This is designed for healthy adult women. Consult a dietitian if you have special dietary needs or medical conditions.