When there is a question how to calculate macros for weight loss female. The scenario completely different from calculating macros for weight loss in male. And the reason being is body composition of men and women differs in different scenarios.
So a single formula for weight loss doesn’t work at all. While calculating macros for weight loss female, you will have to work separately at each parameter. Macros are the ingredient of our food which mainly comprises of Protein, Fat, Carbohydrates and alcohol. The general calculation of these macros in general are more or less same. I.e.
- Protein (equals to body weight in LBS)
- Fats (25 % of the total protein intake)
- Carbohydrates (Rest calories should come from carbohydrate)
- Alcohol (not recommended as health requirement.
And this % is calculated on the basis of calorie requirement for your health goals/diet goal/weight loss goal. If you are in the category of overweight or Obese, then you should have to follow calorie deficit plan. Related: How to calculate calories as per your weight goal?
Fact on calorie intake for men & women & how to calculate macros for weight loss female:
A per the report published by the U.S. department of Agriculture on calorie requirement on basis of age, gender and activity clearly shows that calorie requirement of calories for man and women varies. Women needs less calorie than man till the age of 50 comparatively to men. For Women: As it consequently decreases after the age of 50 years.
The USDA recommend women aged between 19-30 years need 2000 kcal per day if they are sedentary in their activities. It raises up to 2200 if they are moderately active and it raises to 2400 if they are very active. A calorie decrease of 200 kcal after the age 30 to 50 years and 200 kcal more calorie decrease after 50 years of age. For Men: On the other hands man aged between 19-30 need 2400 kcal if they are sedentary.
For moderately active they need 2600 kcal and further it raises to 2800 kcal if they are highly active. Like the same case calorie intakes decrease by 200 as per recommendation to women. Related: How to lose 10 pounds in 20 days?
Do men lose their weight faster than woman?
Is it a myth? Or it is the reality? Women are more conscious than men for their food habits and calorie intake. Men hardly care for their calorie intake. When the men start to pay attention to lose weight they get effective results. The main reason to lose weight fast in men is their nature of work. Mostly men remain indulge in hard physical work than women.
The genetic structure of men’s body is different from women; they have more muscles than woman due to hormone testosterone. They are genetically designed to have more muscle and less fat which all them for high calorie intake over women. While planning their weight loss plan it is recommended to customize their diet plan in such a way that you receive 1/3 of the total calorie intake before lunch.
Interesting facts on macros for weight loss female:
There is an extra edge of women over man is their fat deposition. Men deposit fat mostly goes to their middles, while women fat deposit below belt that give them pears shape body. Pear shape body has health advantage over apple shaped body. Apple shape body has more chances of heart disease than pear shape body. It is required to calculate macros for weight loss female to manage it properly. Calorie intake is already discussed and calculated on the basis of age and gender. But your weight and height are the most important factor while deciding your calorie diet plan. You can find out calorie intake on article “HOW TO CALCULATE MACROS FOR WEIGHT LOSS?” So some recommendation on macro for weight loss female: USDA recommends macros for four scenarios. Choose the right one for you as per requirement of your health goal. Related: Top 10 benefits of lose weight slowly?
General Health Maintenance:
Australia’s acceptable Macronutrient Distribution Range(AMDR) suggested macronutrient ratio to maintain a general health which is far away from losing or gain weight. They have suggested a specific % of macronutrient that should be followed to maintain a general health. Food intake should comprise of these % of nutrient:
- Protein : 15-20%
- Carbohydrate : 45-65 %
- Fat : 20-35%
Sources: https://www.mrsupplement.com.au/macro-calculator-for-females So after getting these % we will be able to calculate macros for weight loss female.
For weight loss and toning
Macros for weight loss female are slightly different in ratios, they are supposed to be focus on their food intake nutrient more precisely. AMDR (Australia’s acceptable Macronutrient Distribution Range suggested women who are more focused to lose weight, they have to eat more protein, reduce their carbohydrate intake and maintain a medium level for fat. Following is the macronutrient ratio to lose weight:
- Protein : 35 %
- Carbohydrate : 40 %
- Fat : 25%
For weight gain:
AMDR (Australia’s acceptable Macronutrient Distribution Range suggested women who are more focused to gain weight and to make a muscular body they should emphasis on protein intake with a relative higher fat and moderate carbohydrate. To gain weight you have to take more protein and reduce your activities that help you to deposit fat in your body. It will also build your muscles. Following is the ratios of nutrient you have to follow:
- Protein : 30%
- Carbohydrate : 45 %
- Fat : 25%
For Ketogenic Diet
Ketogenic diet is more focused on low carbohydrate and high fat which will drives you in direction of Ketosis. The main mechanism of this diet is to put your body in a condition where your body begins to use more and more fat because you are taking a low carbohydrate food. So macros for ketogenic diet are as follows:
- Protein : 30%
- Carbohydrate : 5 %
- Fat : 65%
Macro calculator in Global Figures:
Sometimes it became difficult to calculate macros in % so there is also another method to calculate macros in grams. It is becoming prevalent to use global figure in place of %. So below is the recommendation to calculate that global figure.
- Protein : 1-2g/lbs
- Carbohydrate : 25-1g/lbs
- Fat : Rest from carbohydrate
Summary of macros calculator:
Distribution of macros across your diet will always help you to achieve your health goals. So it is always necessary to make right choices with your macros and the source of macros. Find your right category and adopt the macros that can help you to achieve your weight goal.
|Recommended||1.5-2g/kg of bodyweight||0.5-1g/kg of bodyweight||Remainder calories|
Sources: https://www.mrsupplement.com.au/macro-calculator-for-females Do let us know if you want to add any specific info into this topic where you have any information related to apple’s new technology and iPhone. Don’t forget to share! Don’t forget to subscribe to our email newsletter for more helpful tips, insights, and guides! Stay Tune with Thev2 to get the latest updates