1. What Are Macros for Fat Loss?

This calculator provides macronutrient targets specifically designed for women over 40 aiming for fat loss. The formula emphasizes higher protein intake to preserve muscle mass while in a calorie deficit.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie target
• Protein — 1.8g per kg of body weight
• Fat — 30% of total calories
• Carbohydrates — Remaining calories after protein and fat

Explanation: This approach ensures adequate protein for muscle retention, sufficient fat for hormone health, and adjusts carbs based on remaining calories.

3. Importance of Macro Calculation

Details: Proper macro distribution is crucial for women over 40 as metabolism slows and muscle retention becomes more challenging. This calculator accounts for these age-related changes.

4. Using the Calculator

Tips: Enter your current weight in kg and your daily calorie target. For best results, use a moderate calorie deficit (300-500 kcal below maintenance).

5. Frequently Asked Questions (FAQ)

Q1: Why 1.8g protein per kg?
A: Higher protein helps combat age-related muscle loss and increases satiety during fat loss phases.

Q2: Can I adjust the fat percentage?
A: The 30% fat is a starting point. Some may prefer slightly higher fat (up to 35%) by reducing carbs.

Q3: What if my carbs seem very low?
A: Ensure your calorie target isn't too aggressive. Very low carbs may affect energy and workout performance.

Q4: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg).

Q5: Is this suitable for women under 40?
A: While usable, younger women may tolerate slightly lower protein (1.6g/kg) and higher carbs.