This isn't about counting every bite forever. It's about knowing your real numbers, so you can tell if you're actually nourishing your body or quietly undereating the things that keep cravings and energy steady.
About you
Your realistic healthy weight range
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Standard charts often anchor to the leanest end of this range, which can look unrealistically thin for a lot of women. This is the fuller range for your height. Pick the weight you're actually working toward, anywhere in or near it, it's your call, not a chart's.
Your daily targets
Protein
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Most women are starting well under this and need to work up to it over a few weeks, not hit it perfectly tomorrow. Direction matters more than precision.
Fat
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You need real fat to absorb vitamins and minerals and to support brain health. This isn't the macro to shrink to make room for other things.
Focus on real, whole-food fat sources, olive oil, avocado, butter, fatty fish, nuts, over seed oils.
Carbs
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This is roughly what's left once protein and fat are covered. Fill it with vegetables and whatever real, whole-food carbs work for you, this isn't a number to obsess over.
A note on these numbers. This tool is meant to give you a realistic target to work toward, not a strict daily count to hit perfectly. Many women trying to eat "healthy" are quietly undereating overall, filling up on carbs, running low on protein, and cutting fat out of fear, and that combination makes cravings worse, not better. Curious how tight that craving cycle's grip is on you right now? Take the free quiz.