Women's Lean Muscle Builder
Female-specific muscle building calculator. Adjusts caloric needs based on menstrual cycle phase and metabolic rate to prioritize lean tissue over bulk.
*Includes +200kcal surplus for lean tissue synthesis.
About
Women's physiology differs significantly from men's regarding muscle synthesis and energy expenditure. The "bulk and cut" cycles popular in male bodybuilding often lead to unwanted adipose tissue retention in women due to hormonal variances. This tool uses the Roza and Shizgal BMR revision which is more accurate for female metabolic baselines. It specifically targets "lean gains" by prescribing smaller caloric surpluses (approx. 150-250 kcal) to support myofibrillar hypertrophy without excessive bloating.
Furthermore, the menstrual cycle impacts basal metabolic rate. During the Luteal phase, BMR can rise by 100-300 calories. Ignoring this can lead to catabolism (muscle loss) or intense cravings. This calculator adjusts targets based on the user's current cycle phase to ensure consistent fueling for lean tissue development.
Formulas
Roza & Shizgal BMR (Women):
BMR = 447.593 + (9.247 × W) + (3.098 × H) − (4.330 × A)
Cycle Adjustment:
Where W is weight in kg, H is height in cm.
Reference Data
| Cycle Phase | Duration (Avg) | Metabolic Impact | Training Focus |
|---|---|---|---|
| Menstrual | Days 1-5 | Baseline BMR | Deload / Light Technical |
| Follicular | Days 6-14 | Baseline BMR | Max Strength / PRs |
| Ovulation | Day 14-16 | Slight Peak (+50 kcal) | Peak Performance |
| Luteal | Days 17-28 | High BMR (+100-300 kcal) | Hypertrophy / Steady State |
| Food Source | Protein/100g | Bloating Risk | Benefit |
| Chicken Breast | 31g | Low | High Leucine |
| Tempeh | 19g | Medium | Estrogen Support |
| White Fish | 20g | Low | Fast Digestion |
| Quinoa | 4g | Low | Complete Amino Profile |
| Greek Yogurt | 10g | Low (if dairy tol.) | Probiotics |