1. What Is This Macro Calculator?

This calculator provides optimal macronutrient ratios (40% protein, 30% carbohydrates, 30% fat) specifically designed for women aiming for fat loss while maintaining or gaining muscle mass.

2. How Does The Calculator Work?

The calculator uses the following formula:

Where:

• \( P \) — Protein (40% of calories)
• \( C \) — Carbohydrates (30% of calories)
• \( F \) — Fat (30% of calories)
• Protein = 4 calories per gram
• Carbs = 4 calories per gram
• Fat = 9 calories per gram

Explanation: This ratio emphasizes protein to support muscle retention/growth while providing balanced energy from carbs and fats for optimal fat loss.

3. Importance Of Macro Ratios

Details: Proper macro distribution is crucial for women to lose fat while preserving lean muscle mass, maintaining hormone balance, and sustaining energy levels.

4. Using The Calculator

Tips: Enter your daily calorie target. The calculator will output grams of protein, carbs, and fat to consume daily for optimal body recomposition.

5. Frequently Asked Questions (FAQ)

Q1: Why 40% protein for women?
A: Higher protein supports muscle retention during calorie deficit, increases satiety, and has a higher thermic effect than other macros.

Q2: Can I adjust these ratios?
A: These are starting points. Some women may do better with slightly more carbs (35%) and less fat (25%) depending on activity level.

Q3: How do I determine my calorie needs?
A: Use a TDEE calculator and subtract 200-500 calories for fat loss while monitoring progress.

Q4: Are these ratios good for muscle building?
A: For pure muscle gain, some women may increase carbs to 35-40% while keeping protein at 30-35%.

Q5: What about fiber intake?
A: Aim for 25-35g fiber daily from vegetables, fruits and whole grains within your carb allowance.