Endomorph Female Macro Calculator

How to Use the Endomorph Macro Calculator for Women

The following endomorph macro calculator for women determines the exact balance of macros not only for fat loss, maintenance, and muscle gain but also for optimal health and well-being. Below we detail how the calculator works.

• Select Your Preferred Units — Chooses between the unit you will be using for your height and weight.
• Enter Height, Weight, Age, and Activity Level — Determines your basal metabolic rate, influencing your macro ratio for fat loss, maintenance or muscle gain, and physical activity.
• Choose Your Goal — Fat Loss, maintenance, or muscle gain. This will alter your macronutrient ratio distribution.
• Specify Resistance Training Habits (yes/no) — Resistance training requires fuel and protein to build muscle mass. This will influence protein and carbohydrate requirements.
• Click Calculate to See Your Optimized Macro Breakdown — Once the following fields are filled you can calculate your endomorph macro breakdown, which will display higher protein, moderate fat, and lower carbs.

What Are Macros?

Macros (Macronutrients) refer to carbohydrates, proteins, and fats that make up our food and are essential for physiological function. Sources suggest that each is considered a source of energy, but each has unique functions within the body making them all vital for our health. Below, we briefly discuss each macronutrient and its purpose.

Check out our full guide on what are macros here.

Why Counting Macros Works

Counting and manipulating your macronutrient intake gives you greater control of your nutrition. This can be invaluable for endomorphs who may experience a battle with carbohydrate sensitivity.

Calorie control plays a major role in fat loss, maintenance, and building muscle, however, when macros aren’t monitored, there is less control over nutrition, making it more difficult to obtain our goals.

For example, many foods contain the same amount of calories, however, some contain less protein. This makes them far less filling, which can lead to hunger and snacking between meals.

Accounting for macros ensures that your calorie and macronutrient requirements are met, which can greatly improve your chances of achieving your goals. For more information about how to count macros for women, read this excellent resource.

Macros vs. Calories: What's the Difference?

Macronutrients and calories are both vital components of nutrition, however, they serve different purposes. Calories display the energy content of food, meanwhile, macronutrients show the composition of those calories.

Below is an example of how macro counting can improve your nutrition. Here we compare a serving of brown rice and a Mars bar. Each contains a similar amount of calories, but are very different foods.

It should come as no surprise these foods are completely different. However, we use this extreme example to highlight how macros play a major role in nutrition.

Now, say you’re an endomorph and want to lose weight. The key to this is a calorie deficit, which is consuming fewer calories than your resting energy expenditure. If you want to lose weight, either of these foods can be consumed provided you are staying below you are in a calorie deficit.

However, brown rice clearly is the better option when you are in a deficit, here’s why.

Even though a serving of brown rice contains 20 more calories, it contains 3.3 g more protein, 16.7 g carbohydrates, 6.54 grams less fat, and 2.2 grams more fiber while also containing nutrients including potassium, magnesium, phosphorus, manganese, and thiamin. It also is a low GI (glycemic index food), meaning slow-release energy, keeping you fuller for longer.

Meanwhile, the majority of the carbohydrates in the Mars Bars are sugars, resulting in a high GI value. This will lead to a spike in blood sugar, followed by an energy crash and increased hunger.

Read more to discover more about the difference between counting macros vs calories.‍

Macro Morphing for Your Body Type

Macro morphing refers to adjusting your macronutrient intake based on your body type to achieve your fitness goal. There are three somatotypes (body types): ectomorph (thin, low muscle mass), mesomorph (muscular, athletic), and endomorph (sticky, softer).

Below, we briefly describe each body type and display their ideal macronutrient ratio, build muscle, and maintain a healthy weight.

Ectomorph

• Carbohydrates: 55% of daily calorie intake
• Protein: 25% of daily calorie intake
• Fat: 20% of daily calorie intake

Thin, slender, and less muscular physiques, ectomorphs require higher carbohydrate and protein intake. Ectomorphs typically have a faster metabolism, which means they need more carbs for fuel and protein to preserve and build muscle.

Mesomorph

• Carbohydrates: 40% of daily calorie intake
• Protein: 30% of daily calorie intake
• Fat: 30% of daily calorie intake

Muscular and athletic, mesomorphs require macros to be balanced to maintain energy levels, and muscle mass, and preserve overall health. These macros will help a mesomorph maintain and accentuate an athletic feminine physique.

Endomorph

• Carbohydrates: 25% of daily calorie intake
• Protein: 35% of daily calorie intake
• Fat: 40% of daily calorie intake

Softer with a tendency to store fat, endomorphs require fewer carbohydrates, higher protein, and more fat. This places them in the low-carb category. Higher protein intake can improve satiety and thermogenesis, while a decrease in carbohydrates can reduce water weight. Furthermore, consuming fewer carbs has been shown to decrease insulin resistance, while additional studies highlight improved glycemic control, meaning fewer energy fluctuations. For a more indepth look, read our macro morphing guide.

Best Foods for Macro Counting

Advances in technology have streamlined macro counting, however, a balance must be struck to ensure your macronutrient targets are hit for optimal health. One way of achieving this is by choosing the correct foods. Below, we display the best foods for easy macro counting for endomorphs counting macros.

Carbohydrate

Protein

Fat

Best Macro Ratios by Goal

Controlling and manipulating macronutrient ratios can increase your chances of achieving your goals. For someone looking to build muscle, protein, and carbohydrates should be increased to fuel intense training sessions and build muscle. Meanwhile, those aiming for weight loss may consider reducing carbs and increasing protein to preserve muscle, improve fullness, and decrease hunger.

Below we list the best macronutrient ratios for endomorphs with different goals, including calorie intake recommendations.

Build Muscle

• Calories: Calorie Surplus (more than basal metabolic rate)
• Carbohydrates: 25–30% of daily calorie intake
• Protein: 30–35% of daily calorie intake
• Fats: 35% of daily calorie intake

Maintain Weight

• Calories: Maintenance Calories (equal to basal metabolic rate)
• Carbohydrates: 30–40% of daily calorie intake
• Protein: 30–35% of daily calorie intake
• Fats: 30–35% of daily calorie intake

Weight Loss

• Calories: Calorie Deficit (fewer calories than your basal metabolic rate)
• Carbohydrates: 30% of daily calorie intake
• Protein: 35% of daily calorie intake
• Fats: 35% of daily calorie intake

As you can see, ranges vary, allowing for plenty of wiggle room to modify and change. If you would like further insight into the best macros ratio, read our recommendations in the resources below.

• Best Macros for Women’s Weight Loss
• Macros for Muscle Gain (Women)
• Best Macros for Maintaining Weight (Female)

Best Macro Ratios by Age

Throughout our lives, our nutritional requirements can change. Our bodies require nutrients to function, however, physiological changes that come with age mean diet must be altered to maintain optimal health.

After the age of 20 resting energy expenditure begins to decline by 1–2% per decade, with sources attributing this to the loss of fat-free mass such as bone, muscle, kidney, liver, and brain.

This can drastically alter energy expenditure and dietary requirements. For example, evidence shows that the brain makes up 2% of our body mass, but consumes a whopping 20% of our metabolic energy. However, research reveals that after the age of 30 with a steady decline of 5% per decade after 40. During this time, its energy requirements also decline, which requires adjustments to nutrition.

Loss of muscle and bone also poses a significant concern not only impacting energy expenditure but also function, impacting strength and quality of life. Studies indicate that muscle mass decreases after 30 by 3–8%, leading to a loss of strength and function and even bone mass. Research suggests that one of the main determinants of bone density is mechanical stimuli from muscle contractions and gravity.

Sadly, this is compounded by the decline of estrogen in the fourth decade and the onset of menopause, leading to further concerns about physiological health.

These are just a handful of reasons macronutrients should be monitored and adjusted with age. To see how your age affects your macros, read the following resources below.

• Macros for Women Over 40
• Macros for Women Over 50
• Macros for Women Over 60
• Macros for Women Over 70

Macros and Weight Loss During Menopause & Perimenopause

Perimenopause and menopause are significant life events that can affect not only weight but overall health. Women experience a decline in estrogen during the late 30s and 40s which alters the way the body stores fat, making it difficult to lose weight.

Sadly, this period is also weighed down with perimenopause and menopause symptoms such as fatigue, mood swings, and poor sleep, adding another layer to the challenges of weight loss.

A personalized approach to macros and weight loss is vital, to not only navigate common challenges, but specific symptoms related to menopause and perimenopause. For a detailed guide, read the following articles.

• Macros for Perimenopause Weight Loss
• Macros for Menopause Weight Loss Guide

How to Track Your Macros

Tracking your macronutrient and calorie intake is an excellent way for endomorphs to level up their nutrition and achieve their goals. Tracking has become easier than ever through the use of nutrition apps that help you determine your calorie intake and macros, and provide extensive food databases to streamline the entire process. If you want to know all the benefits of macro tracking read our article on the 10 benefits of tracking macros.

Sources

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