Simple Female Calorie & Macronutrient Calculator

Use the calculator to estimate your goal intake. Muscle building is also dependent on resistance training experience, volume / intensity & recovery. Beginners can expect to gain up to 2% (0.5%) of Body weight per month, whereas advanced trainees may gain just 0.5% per month (0.125% / week). Monitor your weekly & monthly average weight & make adjustments. While some fat gain is to be expected, if you gain it at a fast rate, the surplus is too high. If you exceed 30% Body fat, consider switching to maintenance or a deficit.

Use the calculator to estimate your goal intake. Aim to lose 0.5 - 1% of Body weight Per Week. Your menstrual cycle can greatly alter scale weight. Get an average weight across your most stable week in the month & compare that every month to assess your progress (while still monitoring week to week changes). Adjust the deficit size accordingly if you're losing weight too slow / fast. The aim is to maximize fat loss & minimize muscle loss.

Most People won't need to split their calories or macros up across different types of days. Great progress can be made once you consistently stay within your caloric goal & hit the minimum daily requirements for protein & fat (just copy the "High Activity Days" Protein & Fat Goals). Aim to spread your total daily protein intake up evenly across your meals. If training performance is important to you, then carbohydrate intake & the timing of your meals will be more important. In the long term, we recommend focusing on building your Flexible Dieting Habits, as Calorie Counting is just a short term tool on the road to success. Monitor your average weekly weight changes, tape measures & pictures to ensure your current Calorie & Macros are right for you.