Valeria Tools
Macro & Calorie Calculator
Calculate your exact daily calorie and macronutrient targets based on the most accurate formula for women.
Why This Calculator Works
- ✓Uses the Mifflin-St Jeor equation — shown in research to predict resting metabolic rate within 10% for most women.
- ✓Protein targets are set at 1.8–2.2 g/kg bodyweight — the range supported by meta-analyses for muscle preservation and growth.
- ✓Fat minimum is set at 28% of calories to support hormone production — critical for women, often ignored by generic calculators.
- ✓Deficit and surplus targets are modest (-350 / +250 kcal) to minimize muscle loss and fat gain respectively.
Frequently Asked Questions
How accurate is this calculator?
The Mifflin-St Jeor equation predicts resting metabolic rate within ±10% for most people. Activity multipliers introduce more variability — if results seem off after 3–4 weeks of consistent eating, adjust calories by 100–150 kcal in the appropriate direction.
How much protein do I really need?
For women doing resistance training, research supports 1.6–2.2 g per kg of bodyweight per day. This calculator uses 1.8 g/kg for maintenance and bulk, and 2.2 g/kg for a cut (higher protein in a deficit protects muscle mass).
Should I track macros every day?
Tracking precisely for 2–4 weeks is highly educational — it calibrates your intuition for the rest of the year. After that, most people can maintain good nutrition by feel with occasional check-ins.
What if the carb number comes out negative?
This can happen if calories are very low relative to your protein and fat targets. Increase your calorie target — a deficit below 1,200 kcal/day is not recommended for most women.