VitaCal Blog
Practical guides on calorie tracking, macros, and nutrition for women.
How Many Calories Should a Woman Eat to Lose Weight?
Learn how many calories women need to lose weight safely, including BMR, TDEE, and safe deficit guidelines.
Calorie Deficit for Women: How to Set One and Track It
How to size a deficit, why the 3,500 calories per pound rule overstates your results, and what a deficit tracker actually has to do.
TDEE Calculator for Women: How to Find Your Daily Calorie Needs
Calculate your Total Daily Energy Expenditure with the Mifflin-St Jeor equation and activity multipliers.
Protein Intake for Women: How Much You Actually Need
The RDA is 46 g a day, 71 g in pregnancy and lactation. That is a minimum, not an optimum. Work out your own target per kilogram.
Macro Tracking for Beginners: A Women's Guide
Protein at 1.6 g/kg, fat at 20 to 35% of calories, carbs with the rest: the numbers, their sources, and a five-step start.
Calorie Tracker for Pregnancy: What Women Need to Know
What a pregnancy calorie tracker should do: +340 calories a day in the second trimester, +452 in the third, protein up to 71 g, and the IOM weight gain ranges.
Postpartum Weight Loss: A Realistic Timeline and Calorie Plan
It takes 6 to 12 months, not 6 weeks. The real timeline, breastfeeding calorie needs, and why hard deficits backfire.
Perimenopause Weight Gain: Why It Happens and What Actually Helps
What is driven by ageing, what by the hormonal transition, and why the calorie target that worked at 35 stops working.
Intermittent Fasting for Women: What the Evidence Actually Shows
What 16:8, 14:10 and 5:2 do, what the trials say about hormones and menopause, and who should not fast at all.
Why Most Calorie Trackers Don't Work for Women
Most calorie apps are built for a general audience. Here's why that fails women.
How Accurate Is AI Food Recognition? What to Expect
AI meal photo logging is fast, but how accurate is it? What to expect and how to get better results.