Female Macro Calculator

Female-Specific Recommendations

Recommendations:

• Increase protein intake to support muscle maintenance and metabolism
• Include more omega-3 fatty acids to support brain health and reduce inflammation
• Consider adding phytoestrogen-rich foods like flaxseeds, chickpeas, and tofu
• Focus on regular strength training to maintain muscle mass and bone density
• Be mindful of carbohydrate intake, as insulin sensitivity may decrease

Fat Loss Considerations

When focusing on fat loss, it's important to create a moderate calorie deficit while supporting your hormonal health:

• Avoid extreme calorie restriction, which can disrupt hormone production
• Prioritize protein to preserve muscle mass during weight loss
• Include healthy fats to support hormone production
• Time carbohydrates around workouts for optimal energy and recovery
• Consider intermittent fasting approaches that align with your menstrual cycle