How this macro calculator works
This calculator estimates your daily energy needs using the Mifflin-St Jeor equation, the most accurate formula for women, then adjusts for your activity level and goal. It sets your protein first (the most important macro for body composition), then fat, then fills the rest with carbs. The result is a practical, science-backed starting point, not a rigid rulebook.
How to use your numbers
Track your intake against these targets for 2 to 3 weeks while weighing yourself a few mornings a week and taking a waist measurement. If the scale and waist are stable while your lifts go up, you are recomping perfectly. If nothing changes after a month, adjust calories by 100 to 150. Protein is the number to hit every single day, no matter what.
Want the full system behind these numbers? My guide to macros for body recomposition walks through the worked example and the adjustment rules I use with every client, and this post breaks down protein in detail.
Frequently asked questions
How do I calculate my macros for body recomposition?
Start with your maintenance calories (TDEE), then keep calories at or just below maintenance for recomp. Set protein at 0.8 to 1 gram per pound of bodyweight, fat at about 0.4 grams per pound, and fill the rest of your calories with carbs. This calculator does all of that for you using the Mifflin-St Jeor equation.
How much protein should a woman eat to build muscle?
Aim for 0.8 to 1 gram of protein per pound of bodyweight per day. For a 150-pound woman that is about 120 to 150 grams daily, spread across 3 to 4 meals. Protein is the single most important macro for building muscle and losing fat at the same time.
What calorie deficit should I use for fat loss?
A moderate deficit of 15 to 20 percent below maintenance is the sweet spot for women. It is aggressive enough to lose fat steadily but not so steep that you lose muscle, crash your energy, or disrupt your hormones. This calculator uses a 20 percent deficit for the fat-loss goal.
Are these macros exact?
They are an accurate starting point, not a permanent prescription. Calorie equations estimate within a reasonable range, so track your weight, measurements, and energy for 2 to 3 weeks and adjust from there. Your real-world results always beat any formula.
Want a plan built around these numbers?
A calculator gives you a starting point. Coaching gives you a custom plan that adjusts every week based on your real progress. That is what The Recomp Method is built for.
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