1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, fats, and carbohydrates. For women over 50, proper macro balance is crucial for maintaining muscle mass while losing weight.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( Protein \) — Based on 1.6g per kg of body weight for muscle preservation
• \( Fat \) — 35% of total calories (9 calories per gram)
• \( Carbs \) — Remaining calories after protein and fat allocation (4 calories per gram)

Explanation: This approach prioritizes protein to combat age-related muscle loss while providing adequate fat for hormone health and filling the rest with carbohydrates.

3. Importance of Macronutrient Balance

Details: For women over 50, higher protein helps prevent sarcopenia, moderate fat supports hormone production, and controlled carbs aid in weight management while providing energy.

4. Using the Calculator

Tips: Enter your daily calorie target (typically 1200-1800 kcal for weight loss) and current weight in kg. The calculator will show your optimal protein, fat, and carb distribution.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.6g protein per kg?
A: Research shows women over 50 need more protein (1.2-1.8g/kg) to maintain muscle mass during weight loss and combat age-related muscle loss.

Q2: Can I adjust these ratios?
A: Yes, some may prefer slightly higher fat (up to 40%) or lower carbs, but protein should remain high for this age group.

Q3: What if I'm very active?
A: Active women may increase protein to 1.8-2.0g/kg and adjust calories upward while maintaining similar ratios.

Q4: How do I track these macros?
A: Use a food tracking app to monitor your daily intake of protein, fats, and carbs.

Q5: When should I recalculate?
A: Recalculate whenever your weight changes by more than 5kg or your activity level changes significantly.