Help with female macro splits

[paul606]

Hey all

A female friend of mine wants me to write her up a diet. When it comes to males i have a heap of knowledge but when it comes to females i have no clue. Can macro splits be the same as males? Eg. 40/40/20? Or would a split with lower carbs be better like 40/30/30?

Her TDEE is around 2500, i was going to get her on 1500 cals and incorporate 45 minutes of LISS 5 days a week on an empty in the morning

[CookiesNCream]

I'm following 1500 cals per day, 200g pro/100g carb/35g fat. Seeing great progress with this split. Fasted HIIT cardio 3-4 days per week + full body workouts 3 days per week... My diet + workout is posted under a thread I started (80 pounds lost, 30 to go)... Check it out, that may help you

[cj111]

Her tdee is 2500? I doubt that very much, what is her height and weight and bf%?

[GirlyGymRat]

Her tdee is 2500? I doubt that very much, what is her height and weight and bf%?

Will need this plus age to get in the ball park. And agree. 2700 is highly unlikely!

[paul606]

She is quite a big girl. Her height is 162cm, weight 70.5kg and 20 y/o. Not sure on bf% but i'd say between 25-30%

[GirlyGymRat]

She is quite a big girl. Her height is 162cm, weight 70.5kg and 20 y/o. Not sure on bf% but i'd say between 25-30%

Suggest a 50 protein / 30 carb / 20 fat for her with total calories in 1500 range.

If u need anything else let us know!!!

[GirlyGymRat]

Suggest a 50 protein / 30 carb / 20 fat for her with total calories in 1500 range.

If u need anything else let us know!!!

Also. I u can get her doing some type of cardio and weights, she will greatly benefit from exercise.

[cj111]

Assuming her bf% is around 30, her tdee would be around 1600-1700 a day.
1500 a day might be a good start, just to see how she handles eating less, then begin to drop it in the following weeks.
Best of luck to your friend

[largerthannormal]

Yes , listen to GGR and Cj111

those online calculators are junk esp for females, they are always high..

155lbs x .7( 30%) = 108lbs LBM

108 x 15 = 1620 cals ( rough maintenance)

a 50 / 30 / 20 macro is pretty ideal

Id say even 1300 calories to cut.

But id listen to GGR as she is a girl, and I am not.

should equal to a good 1.5-2lbs per week. ( girls hate hearing that and usually respond : Thats all?) but for the past how long has she been that weight? and if she can drop 8lbs a month is pretty dang good. Of course that will come to a stop as well and have to re evaluate macros and over all cals!


GGR, does my math apply for women as well? ^^ numbers seem to come out right

[GirlyGymRat]

Yes , listen to GGR and Cj111

those online calculators are junk esp for females, they are always high..

155lbs x .7( 30%) = 108lbs LBM

108 x 15 = 1620 cals ( rough maintenance)

a 50 / 30 / 20 macro is pretty ideal

Id say even 1300 calories to cut.

But id listen to GGR as she is a girl, and I am not.

should equal to a good 1.5-2lbs per week. ( girls hate hearing that and usually respond : Thats all?) but for the past how long has she been that weight? and if she can drop 8lbs a month is pretty dang good. Of course that will come to a stop as well and have to re evaluate macros and over all cals!

GGR, does my math apply for women as well? ^^ numbers seem to come out right

I prefer 13 as a multiplier for gals. Which would be 1400 so you and I are in the ball park