Keto Macros for Women: How Your Numbers Differ From Men’s
Most keto macro recommendations are based on research conducted on men. Women’s different physiology means optimal macros look somewhat different.
Lower Calorie Needs
Women have lower average muscle mass and metabolic rate. Eating to male calorie targets causes unintended surplus. Calculate your personal TDEE accurately.
Protein: At Least as Important
Target 1.4-1.8g protein per kg lean body mass. After 40, this increases to 1.6-2.0g to preserve muscle.
Luteal Phase Adjustment
In the 10-14 days before menstruation, increasing calories by 100-200 (via fat and protein) reduces cravings and supports hormonal needs.