How do I figure out my macros for weight loss as a woman?

On Ep. 39, Nikkiey explains that the first step is awareness. Many women who have dieted for years have no idea whether they are eating 1,100 calories or 2,200. A rough week of tracking in MyFitnessPal gives you a real starting average, and she says it is usually eye-opening.

The second step is retraining, not cutting harder. If that average comes in around 1,200 calories, Nikkiey describes adding roughly 150 to 200 calories, holding there for one to two weeks, and checking hunger cues and measurements before moving up again toward maintenance. She notes the process can take as long as nine weeks and that the pace is adjusted for each woman. The point is to fix the metabolism first so the fat loss phase has something to work with.

When it comes to the macro numbers themselves, Nikkiey is clear that she does not use the macro percentages floating around online. Her formula came from three years of working hands-on with women, and she says people using generic macro generators are often doing it wrong. Raven shares that online calculators gave her short-lived results before her progress stopped, because those numbers were computer-generated rather than built for her body.

If past plans stalled, that was the plan, not you. Start with the numbers your body is actually living on.