1. What Are Macronutrients?

Macronutrients (protein, fat, and carbohydrates) are the nutrients your body needs in large amounts for energy and bodily functions. For women over 50 aiming for fat loss, proper macronutrient balance is crucial for preserving muscle mass while losing fat.

2. How Does This Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie intake in kcal
• Protein at 1.6g/kg — Optimal for muscle preservation
• Fat at 35% of total calories — For hormone health
• Carbs — Remainder of calories after protein and fat

3. Importance of Macros for Fat Loss

Details: This specific macronutrient distribution helps women over 50 maintain muscle mass (critical for metabolic rate), support hormone balance, and create an effective calorie deficit for fat loss.

4. Using the Calculator

Tips: Enter your current weight in kg and your target daily calorie intake. The calculator will provide your recommended protein, fat, and carbohydrate amounts in grams per day.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.6g protein per kg for women over 50?
A: Higher protein helps combat age-related muscle loss (sarcopenia) and preserves metabolism during fat loss.

Q2: Can I adjust the fat percentage?
A: 35% is a good balance for hormone health, but you can adjust slightly based on personal preference (30-40% range).

Q3: What if my carbs seem very low?
A: This may indicate your calorie target is too aggressive. Consider a smaller deficit to maintain energy and adherence.

Q4: How often should I recalculate?
A: Recalculate every 4-6 weeks or with significant weight changes (>5kg).

Q5: Should I track exact grams every day?
A: Aim to be within ±10g of targets, but don't stress over perfection. Consistency matters more than daily precision.