macro calculator

Macro Calculator For Women In Weightlifting

Welcome to Lipstick Lifters macro calculator for women in weightlifting. This calculator provides a macro split that supports muscle growth and repair, whether you want to gain weight, lose weight or maintain weight.

To use this macro calculator; enter your weight, height & age, then click “calculate BMR”. Once you have your BMR, enter your activity level and goal to get the macro breakdown that is specific to your desired outcome.

Keep in mind that the macro diet is not exclusively about ‘weight loss’, there is so much more to this approach to eating. If you don’t understand the primary purpose of the macronutrient diet, check out Macros Explained before you go any further. Otherwise; head straight into the macro calculator below.

What you need to know about the numbers provided by this macro calculator

You should use this macro calculator as a guide. All macro calculators will provide you with estimated numbers based on common assumptions. In order for you to benefit long term, you will need to make some of your own adjustments over time. For that reason, you should pay attention to the following…

The percentage macro split for your maintenance phase is 40% protein, 40% carbohydrate and 20% fat.

Your fat loss macros have been split; 45% protein, 30% carbohydrate and 25% fat.

And your weight gain macros have been split; 30% protein, 45% carbohydrate, 25% fat.

It is important for you to know that no macro calculator can take your individuality or full body composition into account. For that reason, we strongly recommend that you use these numbers as a guide to get you started and adjust them accordingly as you progress.

You can adjust your percentage split by taking into account the following:

1g protein = 4 calories, 1g carbohydrate = 4 calories, 1g fat = 9 calories.

In addition to this, you should not neglect your fiber intake, you should aim to consume between 25-30 grams of fiber a day.

Be sure that you are making sensible food choices, while a calorie may be a calorie, you should also consider the quality of those calories.

Is the macro diet suitable for you?

You may be tempted by flexible dieting, but you should know that it requires a lot of dedication and effort to get the results intended by the bodybuilders diet. The numbers provided by this macro calculator are just the beginning.

There is a lot of meticulous tracking and planning required for best results. It’s not for everyone, and it’s not the only way to get results.

Macro Diet Benefits

One of the major benefits of following the macro diet is that it puts you in control, you don’t need to pay someone to provide you with a diet plan once you understand the fundamentals of how many calories your body requires.

Adjusting Your Macros

If you feel you would like to adjust the percentage split between protein, fat & carbs, you can do so taking the details provided above into account.

Keep in mind that the numbers provided by this, or any macro calculator, will change as you progress through your journey. Not only can your weight change, so does your body composition. This is especially applicable to women who lift. So bookmark this macro calculator and check back in with it frequently.

You should track your workouts and outcomes as well as tracking your macros, it is all part of the same entire process that you need to get familiar with for best results.

Macros & Bodybuilding

The macro diet is most commonly used by bodybuilders, but it’s not the entirety of the bodybuilding lifestyle. There are your workouts and approach to training that must also be considered. As well as things like bulking & cutting and reverse dieting.

The Fat Loss Formula is an entire process and the most sustainable results come to those who consider the entire picture.