When it comes to weight loss, there is no one-size-fits-all solution. Every woman’s body is unique, and what works for one person might not work for another. That’s why understanding your own calorie and macronutrient needs can be a game-changer. Instead of guessing or following restrictive diets that leave you feeling drained, learning how to calculate your target calories and macros for weight loss puts you in control.
Whether you’re just getting started or have tried dieting before, this post will walk you step-by-step through the process of figuring out how much to eat and how to balance your macronutrients. Because when you fuel your body the right way, you can feel strong, confident, and in charge of your health journey – which is what we are all about!
Step 1: Determine Your Basal Metabolic Rate (BMR)
- What is BMR? BMR (Basal Metabolic Rate) is the number of calories your body needs to function at rest. This includes essential processes like breathing, circulating blood, and repairing cells. For more on this topic, check out this blog post here.
- How to calculate it: One of the most accurate methods is the Mifflin-St Jeor Equation:
- For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161 - Example: A 30-year-old woman weighing 68 kg (150 lbs) and 165 cm tall (5’5”):
BMR = (10 × 68) + (6.25 × 165) – (5 × 30) – 161 = 1457 calories
- For women:
- Don’t want to do the math? There are plenty of free online calculators that can do this for you! I always use this one here.
Step 2: Account for Your Activity Level (TDEE)
- What is TDEE? Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including both basic functions and physical activity.
- To find your TDEE, multiply your BMR by an activity factor:
- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (intense exercise 6-7 days/week): BMR × 1.725
- Example: If your BMR is 1457 and you exercise 3-4 times a week, your TDEE = 1457 × 1.55 = 2258 calories.
Step 3: Create a Calorie Deficit for Weight Loss
- What is a calorie deficit? To lose weight, you need to consume fewer calories than you burn. A safe and sustainable deficit is 500–750 calories per day, which typically leads to 1–1.5 pounds of weight loss per week.
- Using the TDEE example (2258 calories), a target calorie intake might be:
2258 – 500 = 1758 calories per day. - Important: Avoid going below 1200–1300 calories per day for women, as this can lead to fatigue, nutrient deficiencies, and loss of muscle.
Step 4: Determine Your Macronutrient Needs
- Why macros matter: Macronutrients (proteins, carbohydrates, and fats) are the building blocks of your diet. Balancing them correctly ensures you’re fueling your body effectively for weight loss and overall health.
- Suggested macro ratios for weight loss:
- Protein: 25–30% of total calories
- Fat: 20–30% of total calories
- Carbohydrates: Remaining calories (typically 40–55%)
Example Calculation:
For a target intake of 1758 calories:
- Protein (30%):
1758 × 0.30 = 527 calories from protein / 4 = 132 grams of protein. - Fat (25%):
1758 × 0.25 = 440 calories from fat / 9 = 49 grams of fat. - Carbohydrates (45%):
1758 × 0.45 = 791 calories from carbs / 4 = 198 grams of carbs.
Step 5: Track and Adjust as Needed
- There are many tracking apps on the market. I personally like LoseIt! as I find it to be the most user friendly. The ever popular MyFitnessPal or Cronometer will also do the trick!
- Monitor progress by checking energy levels, mood, and physical changes (not just the scale!).
- If you’re not seeing results after a few weeks, adjust by slightly lowering calories or tweaking your macros.
Tips for Success
- Focus on nutrient-dense foods: Prioritize lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables.
- Meal prep: Plan and prep your meals to make hitting your macros easier.
- Stay flexible: Progress is never linear—don’t stress about occasional slip-ups.
Common Mistakes to Avoid
- Overestimating your activity level when calculating TDEE.
- Cutting calories too drastically, which can lead to burnout and plateaus.
- Neglecting protein, which is essential for maintaining muscle while losing fat.
- Ignoring hunger cues or persistent fatigue, which might indicate you’re under-eating.
At the end of the day, finding your target calories and macros for weight loss isn’t about being perfect—it’s about giving your body what it needs to feel its best while moving closer to your goals. By learning to calculate and track these numbers, you’re creating a foundation for sustainable, long-term success.
Remember, weight loss isn’t just about the numbers on the scale. It’s about how you feel—stronger, more energized, and in control of your habits. Take the time to listen to your body and adjust as you go. Progress takes patience, but every small step forward is a win worth celebrating.
If you’re ready to take the guesswork out of eating, start by trying the steps in this post. And if you need extra support, whether it’s meal ideas, workout tips, or personalized coaching, you’re not alone—I’m here to help!