1. What is This Calculator?

This calculator provides personalized macronutrient and calorie targets for female weight loss based on your Total Daily Energy Expenditure (TDEE) and current weight.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( \text{TDEE} \) — Your total daily energy expenditure in kcal
• \( \text{weight} \) — Your current weight in kilograms
• 500 kcal — Standard deficit for moderate weight loss
• 1.8 g/kg — Optimal protein intake for fat loss while preserving muscle
• 30% — Recommended fat percentage of total calories

3. Importance of Proper Macros

Details: Proper macronutrient distribution ensures effective fat loss while maintaining muscle mass, energy levels, and overall health during weight loss.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. The results provide a 500 kcal/day deficit for steady weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.8g protein per kg?
A: This amount helps preserve lean muscle during calorie restriction while supporting satiety and metabolism.

Q2: Is the 500 kcal deficit appropriate for everyone?
A: It's a moderate deficit suitable for most. Those with lower TDEE may need a smaller deficit (250-300 kcal).

Q3: Can I adjust the fat percentage?
A: Yes, you can adjust between 20-35% of calories based on preference, keeping protein constant.

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

Q5: What if my carbs seem very low?
A: The calculator prioritizes protein and fat needs first. You can slightly reduce fat to increase carbs if needed.