How to Count Macros for Women - Guide by Experts

A Guide to Balancing Nutrition and Reaching Your Goals with Macros

Understanding macronutrients can help you develop a healthy and positive relationship with food, lose weight, and live a more active lifestyle. It’s a game-changer that can transform your approach towards weight loss. But it’s easy to feel overwhelmed when you’re starting.

In this guide, we’ll walk you through this flexible, science-based approach that goes beyond counting calories.

What Are Macros and Why Are They Important for Women?

Macronutrients aren’t just a buzzword. They’re the three most important building blocks for the body’s day-to-day functions.

Protein helps build strong muscles and maintains tissue repair. Your body needs adequate protein to preserve muscle mass during weight loss or build new muscle through exercise. But most women don’t consume enough protein, affecting weight loss progress.

Carbohydrates provide quick energy for daily activities and workouts. Your brain particularly loves carbs as fuel. Despite what some trendy diets suggest, your body needs carbohydrates to function well and perform at a high level.

Finally, fats support hormone production and help absorb vital nutrients. Many women fear dietary fat, which is understandable but also wrong. A balanced fat intake keeps your skin glowing and helps maintain your regular menstrual cycles. They’re also particularly important for menopausal, pregnant, and lactating women. As a bonus, healthy fats also make meals more satisfying and tasty.

Determining Your Goals and Choosing the Right Macro Ratio

The reason why counting macros is considered a “flexible” kind of diet is because the ideal macro ratio entirely depends on you.

What are you trying to achieve? What kind of body are you aiming for? Are you trying to be more active? You’ll have to answer these questions and more if you want a sustainable macro ratio to help you achieve your goal.

Macro Ratios for Weight Loss

If you’re looking to lose weight, you’ll benefit from a moderate-protein, lower-carb approach. The starting ratio is 40% of your daily calories from protein, 30% from carbohydrates, and 30% from protein.

This slightly even distribution helps preserve muscle mass while creating a slight caloric deficit. The higher protein and fat intake reduces hunger between meals and supports exercise recovery and hormonal balance.

For more information, read our article on the best macronutrient ratios for women’s weight loss.

Macro Ratios for Muscle Gain

Building muscle requires extra nutrients and energy, which you might have to add more to your daily calorie intake. Ideally, a good starter muscle-gaining ratio would be 30% of your daily calories from protein, 25% from fats, and up to 45% from carbohydrates.

But aren’t carbohydrates bad for you? Not necessarily. The “good” kind provides energy for intense workout sessions and helps you recover faster.

Protein is beneficial, and you’ll want to start drinking whey protein for a convenient post-workout protein fix (and maybe take creatine, too). But it’s the carbohydrates that you eat that will help fuel your training.

You can read our article on the best macro ratios for muscle gain for more information.

Macro Ratios for Maintenance

Let’s say you’ve already achieved your weight loss goal, or your body shape is already at a level that you’re comfortable with. Now, you just want to maintain your current fitness level. The ideal macro ratio should look like this: 30% of your daily calories from protein, 30% from fat, and 40% from carbohydrates.

This distribution supports steady energy levels throughout your day while maintaining muscle mass and healthy hormone function.

Step-by-Step Guide to Calculating Macros for Women

Step 1: Determine Your Caloric Needs

Your caloric needs are unique, depending on age, height, weight, and activity level. The type of activity you do matters as well. Yoga won’t burn as many calories as, let’s say, reformer Pilates. But if you do both, you must raise your daily calorie intake accordingly. Otherwise, you’re cutting your body short of necessary nutrients for proper sustenance, let alone growth.

A good baseline is to multiply your weight in pounds by 12. So, if you weigh 150 pounds, this means eating at least 1,800 calories daily.

Step 2: Calculate Protein Requirements

Using the same example, a 150-pound woman needs 120-180 grams of protein daily, or 0.8 to 1.2 times her body weight in grams. However, there’s evidence showing that reasonably higher protein intake is beneficial for women.

Step 3: Calculate Fat Intake

Fats aren’t bad for you. At least, not the healthy kind.

Aim to eat between 0.3 and 0.5 grams of fat per pound of body weight. Our 150-pound example woman would need 45 to 75 grams of fat daily.

Remember that each gram of fat contains nine calories, while protein and carbs contain four calories per gram, so limit your fat intake.

Step 4: Calculate Carbohydrate Intake

After determining protein and fat needs, the remaining calories are for carbohydrates. Subtract protein and fat calories from total daily calories, then divide by 4 for grams of carbs needed.

However, if you regularly engage in intense physical activities, you will need to adjust your macronutrient ratios, particularly carbohydrates.

Tools for Tracking Your Macros

Popular Apps for Macro Tracking

MyFitnessPal and Cronometer are two of the most popular weight loss apps. They simplify food tracking and have an extensive database of foods. Many users appreciate the app's barcode scanning feature for packaged foods (MyFitnessPal) and the detailed nutrient breakdowns beyond basic macros (Cronometer).

Reverse Health is another popular option for macro tracking, weight loss, muscle gain, or overall weight maintenance, especially for community engagement.

Tips for Tracking Portions and Serving Sizes

Kitchen scales are your best friend when you’re starting out doing macros. They’re the best way to measure solid foods accurately. You can use measuring cups for liquids and some dry ingredients.

Eventually, you’ll learn how to eyeball the proper proportions. However, you can try early on by measuring your protein portions using your palm (your palm should equal 3-4 ounces of protein) and your thumb (your thumb should equal roughly a tablespoon of fat).

Adjusting Macros as You Progress

While you should rely on the kitchen scale for your food portions, your weight isn’t the only measure of progress to monitor. Aside from weekly weight checks, keep track of your body’s measurements and adjust your macro targets based on the results that you’re seeing.

If you hit a plateau, you can reduce your calorie intake or exercise more. You may benefit from getting more sleep, resting, or fasting.

Either way, you should always maintain protein intake to preserve your muscles.

Sample Meal Plans for Different Macro Ratios

Sample 1 day Meal Plan for Weight Loss

(40% Protein, 30% Fat, 30% Carbs - Total: 1500 calories)

Breakfast (350 calories)

• Plain Greek yogurt (2%, 1 cup) - 20g protein, 4g fat, 8g carbs
• Mixed berries (1 cup) - 1g protein, 0g fat, 17g carbs
• Almonds (12 pieces) - 4g protein, 11g fat, 5g carbs

Greek yogurt provides casein protein for sustained fullness, while the berries add antioxidants and fiber. The almonds contribute healthy monounsaturated fats and vitamin E.

Lunch (400 calories)

• Grilled chicken breast (5 oz) - 31g protein, 4g fat, 0g carbs
• Mixed greens (2 cups) - 2g protein, 0g fat, 5g carbs
• Half avocado - 2g protein, 15g fat, 8g carbs
• Olive oil dressing (1 tbsp) - 0g protein, 6g fat, 2g carbs

The lean protein from chicken supports muscle maintenance, while the avocado provides heart-healthy fats and potassium. The added greens and vegetables offer the essential micronutrients with minimal calories added.

Dinner (450 calories)

• Baked salmon (5 oz) - 28g protein, 15g fat, 0g carbs
• Brussels sprouts (1 cup) - 2g protein, 0g fat, 12g carbs
• Sweet potato (small) - 0g protein, 0g fat, 13g carbs

Salmon delivers omega-3 fatty acids and vitamin D. Brussels sprouts provide fiber and cancer-fighting compounds. Sweet potato rounds the meal with complex carbs and beta-carotene.

Snacks (300 calories)

• Protein shake with almond milk - 15g protein, 3g fat, 8g carbs
• Celery with almond butter - 5g protein, 12g fat, 12g carbs

The protein shake helps you meet your daily protein goals and is perfect for a post-workout meal. Celery with almond butter provides healthy fats and satisfying crunch.

Sample 1 day Meal Plan for Muscle Gain

(30% Protein, 25% Fat, 45% Carbs - Total: 2200 calories)

Breakfast (550 calories)

• Oatmeal (1 cup cooked) - 5g protein, 3g fat, 35g carbs
• Whey protein powder (1 scoop) - 24g protein, 2g fat, 3g carbs
• Banana (medium) - 1g protein, 0g fat, 27g carbs
• Peanut butter (1 tbsp) - 5g protein, 7g fat, 10g

This quick-digesting protein-packed meal supports muscle recovery. Oats provide your body with much-needed sustained energy, and bananas add potassium for muscle function.

Lunch (600 calories)

• Ground turkey (6 oz) - 34g protein, 8g fat, 0g carbs
• Quinoa (1 cup cooked) - 6g protein, 4g fat, 40g carbs
• Mixed vegetables (2 cups) - 0g protein, 0g fat, 25g carbs

Lean turkey provides complete protein, further compounded by quinoa, a source of complex carbohydrates. The vegetables add fiber and micronutrients.

Dinner (650 calories)

• Lean beef (6 oz) - 42g protein, 15g fat, 0g carbs
• Brown rice (1 cup) - 3g protein, 2g fat, 45g carbs
• Stir-fried vegetables - 0g protein, 0g fat, 25g carbs

Iron-rich beef supports muscle growth and recovery, and you have a source of complex carbs for glycogen replenishment with brown rice.

Snacks (400 calories)

• Greek yogurt with honey - 15g protein, 5g fat, 20g carbs
• Apple with protein bar - 10g protein, 10g fat, 25g carbs

These nutritionally balanced snacks help you maintain energy levels throughout the day, sustaining you through your workouts.

Sample 1 day Meal Plan for Maintenance

(30% Protein, 30% Fat, 40% Carbs - Total: 1800 calories)

Breakfast (450 calories)

• Whole grain toast (2 slices) - 8g protein, 2g fat, 30g carbs
• Eggs (2 large) - 12g protein, 10g fat, 0g carbs
• Spinach (1 cup) - 1g protein, 0g fat, 1g carbs
• Avocado (1/4) - 4g protein, 8g fat, 9g carbs

The meal provides steady energy release, so you can start your day full of energy without worrying about a mid-day crash. The pair of eggs offers complete protein and choline for brain health.

Lunch (500 calories)

• Tuna (5 oz) - 30g protein, 5g fat, 0g carbs
• Whole grain wrap - 5g protein, 3g fat, 25g carbs
• Sweet potato (medium) - 0g protein, 0g fat, 20g carbs
• Hummus (2 tbsp) - 0g protein, 12g fat, 0g carbs

Tuna provides lean protein and omega-3s. Aside from complex carbohydrates, sweet potatoes are also an excellent source of fiber and antioxidants.

Dinner (550 calories)

• Grilled chicken breast (5 oz) - 31g protein, 4g fat, 0g carbs
• Quinoa (3/4 cup) - 4g protein, 3g fat, 30g carbs
• Roasted vegetables - 0g protein, 10g fat, 20g carbs
• Olive oil (1 tbsp) - 0g protein, 8g fat, 0g carbs

Balanced macros support maintenance goals. Eating a variety of vegetables guarantees that you meet your daily micronutrient needs.

Snacks (300 calories)

• Cottage cheese with fruit - 10g protein, 5g fat, 15g carbs
• Mixed nuts (1 oz) - 5g protein, 10g fat, 15g carbs

These protein-rich snacks maintain satiety. Nuts are a source of healthy fats and minerals.

Common Mistakes to Avoid When Counting Macros

Undereating and excessive restrictions are common pitfalls for people who count macros and try out different diet plans. Some women believe that cutting calories is beneficial for weight loss, but it has the opposite effect—it slows down metabolism.

Remember that counting macros doesn’t require you to follow hard-set rules. Instead, it’s merely guidance. As long as you stay mindful of nutrient density beyond macro ratios and choose whole foods most often while allowing room for occasional treats, counting macros can help you achieve long-term success.

Recap: Benefits of Counting Macros for Long-Term Health

With its flexibility and focus on portion awareness and nutritional balance, counting macros might just be what you need to kickstart your fitness journey and put yourself on track to enjoying a healthier, better, and fitter body today and tomorrow.

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