Physiq Macro Calculator

Macro Calculator for Women

This guide covers how to set macros for cutting using a standard approach.

Representative targets: 1635 calories · 145gm protein · 167gm carbs · 43gm fat.

Use the calculator below to generate your own numbers based on weight, height, age, and activity level.

Who This Is For

145-pound womans pursuing cutting with a standard macro approach.

Macro Rationale

A measured deficit of 413 calories below your estimated 2048-calorie TDEE is enough to drive consistent fat loss without triggering aggressive muscle breakdown. Protein is elevated specifically to counter the muscle-loss risk that comes with calorie restriction — it is the most important macro to protect during a cut.

Standard macros provide a structured split aligned with your goal and activity demands.

Daily Target Calories

1635cal/day
Target1635

Your macros are based on your body stats, goal, and activity level. Eating style shapes meal suggestions; keto, carnivore, and PSMF also change how carbs and fat are set.

High Protein / Moderate Carb / Moderate Fat

Daily Target Macros

145gm

Protein

145gm

167gm

Carbs

167gm

43gm

Fat

43gm

Protein: 145gm (1.0gm per lb body weight)

How we calculated this

Calories are based on BMR (1365) × activity for a TDEE of 2048, then adjusted by -20% for your goal.

Protein uses total body weight because body fat % was missing or outside the supported range.

Fat starts at 0.30g per lb body weight and generally stays above 20% of calories.

Carbs fill the calories remaining after protein and fat are set.

Standard uses the algorithm output as-is.

Sample Meal Plan

Breakfast

  • Avocado Toast — 0.9× (1 slice)171.1 cal · P4.3 C17.1 F10.3
  • Greek Yogurt — 0.9× (1 cup (~245g))102.7 cal · P17.1 C7.7 F0
  • Oatmeal — 0.9× (1 cup cooked (~240g))135.2 cal · P5.1 C23.1 F2.6
Total: 409 cal · 26.5g P · 47.9g C · 12.9g F

Lunch

  • Chickpea Salad — 1.2× (1 cup (~240g))267.7 cal · P14.6 C36.5 F7.3
  • Tempeh — 1.2× (4 oz (~113g))255.6 cal · P24.3 C12.2 F12.2
  • Steamed Broccoli — 1.2× (1 cup (~91g))48.7 cal · P4.9 C7.3 F0
Total: 572 cal · 43.8g P · 56g C · 19.5g F

Dinner

  • Steamed Broccoli — 1.3× (1 cup (~91g))54 cal · P5.4 C8.1 F0
  • Tempeh — 1.3× (4 oz (~113g))283.3 cal · P27 C13.5 F13.5
  • Black Beans — 1.3× (1/2 cup (~86g))153.8 cal · P10.8 C27 F1.3
Total: 491.1 cal · 43.2g P · 48.6g C · 14.8g F

Snack

  • Edamame — 0.9× (1 cup shelled (~155g))164 cal · P14.7 C6.9 F6.9
Total: 164 cal · 14.7g P · 6.9g C · 6.9g F

Daily plan total: 1636.1 cal · 128.2g P · 159.4g C · 54.1g F

Live target: 1635 cal · 145g P · 167g C · 43g F

Sample plan built to hit your targets. Not medical advice.

Learn more in Macro Academy

Deeper explainers on macros, strategies, and how to use the calculator.

Browse Macro Academy →

Adjust Your Macros

Pre-filled for this profile. Change any value and recalculate from the same macro engine.

Body Stats

If you know your body fat %, we can calculate more accurate macros.

Goal

Your goal affects calories and macro targets.

Activity Level

Your activity level affects calories, protein needs, and carb needs.

Eating Style

Your eating style affects meal suggestions and food choices. Keto, carnivore, and PSMF also change how carbs and fat are set (PSMF adds a large deficit versus TDEE).

Dietary Restrictions & Preferences

These help us avoid foods that do not fit your needs.

Adjustment Notes

  • • Hold your targets for at least 2 full weeks before making changes — short-term weight fluctuations are water and digestion, not fat or muscle.
  • • Adjust calories in 100–150 calorie increments, not large jumps. Small changes compound without disrupting adherence.
  • • Recalculate every 10–15 lb of bodyweight change or every 6–8 weeks.
  • • If your scale trend is flat for 2–3 weeks, reduce by ~100 calories from carbs or fats first — keep protein at current levels.
  • • Current target: 1635 cal/day. If you are losing more than 1.5 lb/week consistently, add 100 calories — excessive loss rate increases muscle breakdown risk.

Frequently Asked Questions

How many calories should a 145 lb woman eat to lose fat?

A practical starting target is 1635 calories/day — a 413-calorie deficit below your estimated TDEE of 2048. This provides a meaningful signal for fat loss without being aggressive enough to risk significant muscle loss or excessive fat gain. Adjust in 100-calorie steps after 2–3 weeks of data.

How much protein should a 145 lb woman eat per day?

At 145 lb, a daily target of 145gm of protein (1.00g per lb bodyweight) supports body composition goals whether cutting, building, or maintaining. Protein has a higher thermic effect than carbs or fats, keeps hunger lower than either, and directly determines how much muscle your body can build or retain. Distribute across 3–5 meals for best use — a single large protein serving has diminishing returns compared to spread intake.

Will a 145 lb woman lose muscle during this 413-calorie deficit?

Muscle loss risk on a 413-calorie deficit is real but manageable. The most important protection is keeping protein at 145gm/day — elevated protein directly reduces muscle breakdown during a deficit. Continuing resistance training is the second most important factor; muscle is only retained if it is being used. A 413-calorie deficit is in a moderate range, which means weekly fat loss should be around 0.1 lbs — sustainable without requiring the body to cannibalize significant lean tissue.

How does a standard approach differ for a 145 lb woman?

A standard split at 145 lb adjusts the carb-to-fat ratio to align with your dietary preferences and activity. The overall calorie target (1635) and protein floor (145gm) remain the primary drivers of results — strategy primarily determines how those calories are distributed, which affects food choices and adherence.

What should a 145 lb woman know about adjusting macros at a lower body weight?

At 145 lb, total calorie targets are lower, which means every macro gram matters more. Protein is the priority to protect — at 145gm, you are targeting 1.00g per lb, which leaves little room to reduce protein without consequences for muscle retention. If you need to reduce total calories, trim from carbs or fats, not protein. The lower absolute calorie target also means tracking accuracy is more important: a 200-calorie tracking error represents a larger percentage of total intake at 1635 calories than it would at 2,800+.

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