Female-specific protein, carb and fat targets — adjusted for your hormonal cycle phase, body composition goals, and activity level. Most macro calculators ignore these factors. Ours don't.
Based on ISSN position stand on protein (2017) and female-specific hormonal research. Results are estimates.
Standard macro calculators use formulas designed on male populations. Women have different hormonal profiles, higher essential fat requirements, and varying metabolic rates across their menstrual cycle. During the luteal phase (days 17–28), resting metabolic rate increases by 100–300 calories, carbohydrate cravings intensify, and protein needs rise to support progesterone production.
Protein is your most important macro — it preserves muscle during fat loss and supports hormonal health. Aim to hit your protein target first, then fill in carbs and fat around it. Track for 2–3 weeks, then adjust based on energy levels and body composition changes.
During the follicular phase, estrogen rises and insulin sensitivity improves — your body handles carbohydrates better. During the luteal phase, progesterone rises, metabolism speeds up, and cravings for higher-calorie foods are a normal biological response. Adjusting macros to your cycle — rather than fighting it — can improve adherence and results.