Macros Calculator For Women

Harris-Benedict BMR Formula for Women:

\[ \text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age} - 161 \]

Weight:

Height:

Age:

years

Activity Level:

BMR (kcal/day):

TDEE (kcal/day):

Protein (g/day):

Carbs (g/day):

Fat (g/day):

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1. What is a Macros Calculator for Women?

Definition: This calculator estimates a woman's Basal Metabolic Rate (BMR) and macronutrient needs based on the Harris-Benedict formula.

Purpose: It helps women determine their daily calorie and macronutrient requirements for weight maintenance, loss, or gain.

2. How Does the Calculator Work?

The calculator uses the Harris-Benedict formula:

\[ \text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age} - 161 \]

Where:

BMR — Basal Metabolic Rate (calories needed at rest)
Weight — Body weight in kilograms
Height — Height in centimeters
Age — Age in years

TDEE Calculation: BMR is multiplied by an activity factor to estimate Total Daily Energy Expenditure.

Macros Calculation: Uses a 40% carbs, 30% protein, 30% fat ratio by default.

3. Importance of Macros Calculation

Details: Proper macronutrient balance supports energy levels, muscle maintenance, and overall health while achieving body composition goals.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. All values must be > 0.

5. Frequently Asked Questions (FAQ)

Q1: Why is the formula different for women?
A: Women typically have higher body fat percentages and different metabolic rates than men, requiring a different calculation.

Q2: What's the difference between BMR and TDEE?
A: BMR is calories burned at complete rest, while TDEE includes your activity level.

Q3: Can I adjust the macro ratios?
A: This calculator uses a standard ratio, but you may need to adjust based on specific dietary needs or goals.

Q4: How accurate is this calculator?
A: It provides estimates. For precise needs, consult a dietitian or nutritionist.

Q5: How often should I recalculate my macros?
A: Recalculate after significant weight changes (±5kg) or every 3-6 months.