Macro Calculator for Women: Macros for Weight Loss (Female)

Macro Calculator for Women

Get daily calories and grams of protein, carbs, and fat, worked out with the female version of our calorie formula.

Last updated September 24, 2026

Your details

Units

US (lb)UK (st)Metric (kg)

Sex

FemaleMale

Age

Weight

Height

Activity level

Your goal

Eating style

Protein stays the same. Only the fat and carb split changes.

Meals a day

3 meals4 meals

Your daily calories

1,460

Maintenance is about 1,830 calories.

Protein: 125 g (34%)
Carbs: 131 g (36%)
Fat: 49 g (30%)

Your macros in grams

Daily and per-meal macros in grams
Macro	Per day	Per meal (3)
protein	125 g	42 g
carbs	131 g	44 g
fat	49 g	16 g

Protein uses the middle of your 105–145 g range from our protein calculator.

Not medical advice. If you have kidney disease, diabetes, or take prescription medication, talk to your doctor or a registered dietitian before changing your protein intake. Read our full disclaimer.

What the female setting changes

This version starts with sex set to female and the goal set to "Lose fat." Sex matters here in two ways:

Calories at rest. Our calorie formula, Mifflin-St Jeor, gives women about 166 fewer calories a day than a man of the same height, weight, and age.
The calorie floor. We never suggest fewer than 1,200 calories a day for women.

Protein is not changed by sex. It is set by your weight, age, and goal.

Many women have smaller calorie budgets than men. Protein is set in grams, not as a percent. So in a smaller budget, protein fills a bigger slice.

For example, a lightly active 40-year-old woman who is 5 ft 5 in (165 cm) and 145 lb (66 kg) gets about 1,460 calories a day on the weight loss goal. Her 125 grams of protein make up about a third of those calories. That leaves carbs at about 36% of calories, below the usual 45% to 65% range. That is common on a high-protein plan and fine for most healthy adults.

Tips for women

Pick the eating style you enjoy. Lower fat, balanced, and higher fat all stay in healthy fat ranges.
Watch your fiber. Smaller calorie budgets can squeeze out fiber. Our fiber calculator shows your target.
Use the per-meal numbers. Aim for a protein food at each meal and let carbs and fat follow.
Over 50? Try the "Healthy aging (50+)" goal to compare.

For protein details, see the protein calculator for women. For other goals, go back to the main macro calculator.

Frequently asked questions

What macros should a woman eat to lose weight?

Start with protein, since it helps you keep muscle while you eat less. This calculator uses 1.6 to 2.2 grams per kilogram of body weight for fat loss and then splits the rest between fat and carbs. For a 145 lb (66 kg) woman who is lightly active, that works out to about 1,460 calories with 125 g protein, 131 g carbs, and 49 g fat.

What is the lowest calorie target this calculator gives women?

We never suggest fewer than 1,200 calories a day for women. Going lower makes it hard to meet your protein, vitamin, and mineral needs. If you are pregnant, breastfeeding, under 18, or have had an eating disorder, talk to your doctor or a registered dietitian before cutting calories.

Do macros change for women over 50?

Protein does. For anyone 50 or older, this calculator never goes below 1.0 gram of protein per kilogram a day. Your calories also drop a little as your age goes up, because the calorie formula takes 5 calories off your resting number for each year of age.

How much fiber should women eat?

The Institute of Medicine sets an adequate intake of 25 grams a day for women 19 to 50 and 21 grams for women 51 and older. That works out to about 14 grams for every 1,000 calories. Beans, oats, berries, and vegetables help you get there.