For weight loss in women, calculate TDEE, set a 10–20% calorie deficit, then set protein at 1.2–1.6 g/kg, fat at 20–35%, and carbs with the rest.
Macro counting for fat loss in women starts with a clear calorie target, then splits into protein, fat, and carbs. Follow the steps below to set numbers you can stick to.
Macro counting gives you a plan for calories, protein, fat, and carbs. It keeps the math honest and helps the scale move without guesswork. This guide shows a clean, proven way to set numbers for a female weight-loss goal, with options you can tailor to the day.
You’ll learn a quick formula for calories, a sensible protein range, how to pick a fat target, and how to fill in carbs. The steps are simple to follow. No fluff—just numbers you can use tonight.
Figuring Macros To Lose Weight For Women: Step Guide
Start with your daily energy needs. Pick the row that best matches your routine and use the multiplier in Step 1.
| Activity Level | Typical Day | Multiplier |
|---|---|---|
| Sedentary | Desk work, little purposeful exercise | 1.2 |
| Lightly Active | 3–4 short workouts or 6–8k steps | 1.375 |
| Moderately Active | 4–5 workouts or 8–10k steps | 1.55 |
| Very Active | Daily hard training or physical job | 1.725 |
| Extra Active | Two-a-days or heavy labor | 1.9 |
Step 1: Calculate Your Calorie Baseline (TDEE)
Use the Mifflin-St Jeor formula for women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. That gives resting calories. Multiply by your activity level from the table to get total daily energy expenditure (TDEE).
Pick a gentle deficit next. A 10–20% cut fits most steady plans. A 300–500 kcal drop also works well for many schedules. The CDC suggests aiming for about 0.5–1 kg per month per 250–500 daily calories trimmed, with steady 1–2 lb per week as a safe pace. Read more at the CDC weight-loss overview.
Step 2: Set Protein In Grams
Protein anchors satiety and helps protect lean mass during a deficit. Strong evidence supports a range of 1.2–1.6 g per kg body weight for adults who are cutting. That’s 0.54–0.73 g per lb. Split this across your meals so each plate carries a decent dose.
Step 3: Pick A Fat Percentage
Keep fat inside the AMDR window of 20–35% of calories. This range fits well with hormone health and flavor while leaving room for protein and carbs.
Step 4: Fill In Carbs
Carbs take what’s left after protein and fat. For many women, that lands inside the AMDR of 45–65% of calories when calories are at maintenance, with a smaller slice during a deficit. Push carbs a bit higher on tougher training days and lower on rest days if you like flexible targets.
Step 5: Add Fiber And Water Targets
Fiber helps with fullness and regularity. A simple rule is about 14 g per 1,000 kcal eaten, which lines up with classic DRI guidance. Many women find 25–30 g per day workable.
Step 6: Track, Review, Adjust
Weigh or measure a few core foods for a week. Log intake. Watch weight trend and how you feel. If the scale stalls for two weeks, adjust calories by 100–150 per day and keep protein steady. Small, steady changes beat big swings.
Worked Macro Example For A Female
Example A: Lightly Active, Moderate Deficit
Stats: 30 years, 165 cm, 75 kg, lightly active (1.375). Formula gives BMR 1470 kcal and TDEE about 2022 kcal. Take a 15% cut.
Calories: ~1,718 kcal per day.
Protein: 1.4 g/kg → 105 g (420 kcal).
Fat: 30% of calories → ~57 g (515 kcal).
Carbs: Remainder → ~195 g (783 kcal).
This split is balanced and easy to cook for: lean protein each meal, two thumb-sized portions of fats across the day, carbs centered near training.
Example B: Sedentary, Gentle Deficit
Stats: 35 years, 165 cm, 65 kg, sedentary (1.2). BMR about 1345 kcal; TDEE about 1614 kcal. Take a 15% cut.
Calories: ~1,372 kcal per day.
Protein: 1.3 g/kg → 84 g (336 kcal).
Fat: 30% of calories → ~46 g (414 kcal).
Carbs: Remainder → ~156 g (622 kcal).
This plan suits desk days. On training days, nudge carbs up 20–30 g and borrow those calories from fats.
Food Quality, Timing, And Simple Swaps
Protein Picks That Hit The Numbers
Chicken breast, fish, shrimp, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, and lentils all fit. Rotate choices so meals stay enjoyable. Aim for 25–35 g protein per plate. That keeps you close to the daily mark without forcing giant servings at night.
Carb Choices That Keep You Full
Cooked rice or quinoa, oats, potatoes, beans, fruit, and whole-grain bread round out the day. Add beans or veg to stretch volume. On rest days, shift a portion of starch to extra vegetables to keep calories steady.
Fats That Carry Flavor
Olive oil, avocado, nuts, seeds, tahini, and fatty fish bring taste and texture. Measure oils; teaspoons add up fast. Keep treats in the plan with portion control.
Timing That Fits A Busy Day
Space protein across 3–4 meals. Place more carbs around workouts. Keep a high-fiber snack on hand for late-day hunger, like yogurt with berries or an apple with peanut butter.
Protein Targets By Body Weight
Use this chart to set a daily protein range. The numbers reflect the AMDR/DRI context and a cut phase range of 1.2–1.6 g/kg.
| Body Weight | Protein Range |
|---|---|
| 50 kg | 60–80 g/day |
| 55 kg | 66–88 g/day |
| 60 kg | 72–96 g/day |
| 65 kg | 78–104 g/day |
| 70 kg | 84–112 g/day |
| 75 kg | 90–120 g/day |
| 80 kg | 96–128 g/day |
| 85 kg | 102–136 g/day |
| 90 kg | 108–144 g/day |
| 95 kg | 114–152 g/day |
| 100 kg | 120–160 g/day |
Common Sticking Points And Fixes
Hunger Between Meals
Bump protein by 5–10 g at the next two meals and add 5–8 g fiber with fruit or veg. Keep fluids steady.
Training Feels Flat
Add 20–30 g carbs before training and match that later in the day by trimming fats.
Scale Drops Too Fast
Add 100–150 kcal for a week and watch. Fast drops often mean water shifts or lean mass loss.
Plateaus Lasting Two Weeks
Check logging accuracy, then trim 100–150 kcal or add a short walk daily. Keep protein steady.
Safety, Ranges, And When To Be Careful
Stay within sane ranges: protein 1.2–1.6 g/kg, fat 20–35% of calories, fiber near 14 g per 1,000 kcal, and carbs adjusted to preference and training. Extreme cuts or crash diets can backfire. If you use prescribed medicines or live with a medical condition, align this plan with your care team’s advice.
For balanced plates, build meals around lean protein, vegetables, fruit, whole grains, legumes, nuts, and healthy oils. These foods make it easier to hit fiber, vitamins, and minerals while you track macros.
Macro Math Walkthrough With Formulas
Convert Your Stats
Use kilograms and centimeters for clean math. Pounds ÷ 2.205 = kilograms. Inches × 2.54 = centimeters.
Compute BMR, Then TDEE
Mifflin-St Jeor for women: 10 × kg + 6.25 × cm − 5 × age − 161. Multiply by your activity multiplier for TDEE.
Pick The Size Of Your Cut
Choose a rate you can keep. A 10% trim is gentle; 15–20% is faster but still manageable for many. That steady 1–2 lb per week pace works well for many.
Set Protein In Grams, Not Percent
Use 1.2–1.6 g/kg. Heavier training weeks can sit near 1.6; lighter weeks near 1.2–1.4.
Choose Fat By Percent
Stay inside 20–35%. Many women like 25–30% for taste and flexibility.
Give Carbs The Remainder
Subtract protein and fat calories from your daily target, then divide what’s left by 4 to get carb grams.
Portion Size Shortcuts
Use these handy anchors when you don’t have a scale:
- Protein ~25–35 g: one palm of chicken breast; one can of tuna; one cup Greek yogurt; three eggs; 150 g tofu.
- Carbs ~25–35 g: one cupped hand cooked rice or pasta; one medium potato; one piece of fruit; one slice dense whole-grain bread plus half a piece of fruit.
- Fats ~10–15 g: one thumb of olive oil or nut butter; a small handful of nuts; a quarter of an avocado.
Meal Planning Blueprint
Build a simple template and repeat it with small twists. That keeps macros steady without eating the same plate every day.
Sample Day At ~1,700 Kcal
Breakfast: Greek yogurt, oats, berries, and chia seeds. ~35 g protein, ~55 g carbs, ~12 g fat.
Lunch: Chicken, rice, roasted vegetables, and olive oil. ~40 g protein, ~60 g carbs, ~15 g fat.
Snack: Apple with peanut butter. ~8 g protein, ~25 g carbs, ~12 g fat.
Dinner: Salmon, potatoes, and salad with vinaigrette. ~35 g protein, ~50 g carbs, ~18 g fat.
Tweak portions to land on your numbers. Swap salmon for tofu or shrimp, rice for potatoes, or yogurt for cottage cheese, and keep the macro pattern.
Weekly Check And Adjustments
Weigh on the same morning two or three times per week and look at the average. A drop of 0.25–0.75% of body weight per week counts as solid progress. If the average holds steady for two weeks, adjust calories by 100–150 per day and keep protein steady.
Label Reading And Logging Tips
Scan serving size first. Many packages show small servings that undercount intake. Log foods in raw weight at home and note cooked weight for restaurant items. Keep a list of staple meals saved in your app so entries stay consistent. When values look odd, cross-check with a second entry and pick the one with clear brand data.