What changes for women in the calculation?
Only the BMR equation. For the same height, weight and age, the female Mifflin-St Jeor equation gives a resting estimate 166 kcal lower than the male one, mainly reflecting differences in typical body composition. If you know your body-fat percentage, enter it and the calculator switches to Katch-McArdle, which uses lean mass directly and does not depend on sex. Protein, fat and carb rules are the same for everyone and are listed on the methodology page.
Macros for weight loss for women
Choose Cut for a 20% deficit or Recomp for a gentler 10% deficit that suits women who also lift. Keep protein high (the calculator sets 2.2 g per kg on both), and watch the result card: if your target lands near your BMR, a smaller deficit and more daily movement are usually easier to sustain than eating less. The weight loss macro calculator covers pacing in more detail.
Your cycle and the scale
Many women see bodyweight rise for a few days in the second half of their cycle, mostly from water. It is not fat gain and it is not a sign your plan has failed. Compare weekly averages, or compare the same cycle phase month to month, before changing your calories.
Strength training and protein
Resistance training two to four times a week helps you keep or build muscle while you change your body composition. Protein needs per kilogram are the same as for men: about 1.6–2.2 g per kg (0.7–1 g per lb) if you train. Use the protein calculator for your range.
Macros for women over 40
A large study of daily energy expenditure across the lifespan found that, after adjusting for body size and composition, expenditure stayed broadly stable between about age 20 and 60. Changes in midlife are often driven more by losing muscle and moving less than by a sudden drop in metabolism. That makes two levers especially useful after 40: strength training, and protein at the higher end of your range. Perimenopause and menopause can bring changes in sleep, appetite and where body fat is stored; if symptoms are affecting you, speak with your doctor.
When not to use this calculator
Do not use a calorie deficit during pregnancy or breastfeeding, and do not use this calculator if you have a history of disordered eating. Energy and protein needs change during pregnancy and lactation, so ask your doctor or a registered dietitian for targets.
Macro Calculator for Women FAQ
What should a woman's macros be?
Start with protein at 1.6–2.2 g per kg if you train, fat at 20–35% of calories, and carbs for the rest. The calculator turns that into grams for your goal.
What is a good macro ratio for women to lose weight?
Around 30–40% protein, 30–40% carbs and 25–30% fat is a common starting point, but grams based on your bodyweight are more useful than a fixed ratio.
How many calories should a woman eat to lose weight?
It depends on size and activity. Estimate your TDEE with the TDEE calculator and start 10–20% below it.
Should women eat fewer carbs?
Not necessarily. Carbs fuel training. Lower-carb diets can work if you prefer them, but there is no general rule that women need fewer carbs than men.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.
- Pontzer H, et al. Daily energy expenditure through the human life course. Science, 2021.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the ISSN, 2017.
General information only, not medical advice. Talk to a qualified healthcare professional before changing your diet, especially if you are pregnant, breastfeeding, under 18 or managing a medical condition.