1. What is the Female Recomp Macro Calculator?

The Female Recomp Macro Calculator is designed specifically for women seeking to lose weight while building muscle. It calculates optimal calorie intake and protein requirements based on your BMR and body weight, using scientifically-backed formulas for female body recomposition.

2. How Does the Calculator Work?

The calculator uses the female recomp formulas:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal)
• \( 1.375 \) — Lightly active activity multiplier
• \( 250 \) — Calorie deficit for weight loss
• \( Weight \) — Body weight in kilograms
• \( 2 \) — Protein multiplier for muscle preservation/growth

Explanation: The formula creates a moderate calorie deficit while ensuring adequate protein intake to support muscle maintenance and growth during weight loss.

3. Importance of Proper Macros for Female Recomp

Details: Proper macronutrient distribution is crucial for successful body recomposition. The right calorie deficit ensures fat loss while sufficient protein intake prevents muscle loss and supports muscle growth, especially important for women who often struggle with muscle preservation during weight loss.

4. Using the Calculator

Tips: Enter your accurate BMR (use a BMR calculator if unsure) and current weight in kilograms. For best results, use morning fasting weight and ensure BMR calculation accounts for your age, height, and body composition.

5. Frequently Asked Questions (FAQ)

Q1: Why the 250 kcal deficit specifically?
A: A 250 kcal deficit creates a sustainable weight loss of about 0.5 lb per week while minimizing muscle loss and metabolic adaptation.

Q2: Is 2g/kg protein too much for women?
A: Research shows 1.6-2.2g/kg is optimal for muscle preservation during weight loss. Women respond well to higher protein intake for satiety and muscle maintenance.

Q3: How should I distribute remaining calories?
A: After protein, allocate remaining calories to healthy fats (0.8-1g/kg) and complex carbohydrates to fuel workouts and daily activities.

Q4: When should I adjust my macros?
A: Recalculate every 4-6 weeks or after significant weight loss (2-3 kg). Adjust based on progress, energy levels, and workout performance.

Q5: Can this calculator be used by very active women?
A: The 1.375 multiplier is for lightly active women. Highly active women may need a higher activity multiplier but should maintain the 250 kcal deficit for optimal recomp.