1. What is This Macro Calculator?

This calculator provides personalized macronutrient recommendations for women over 65 who are aiming for weight loss. It calculates optimal protein, fat, and carbohydrate intake based on your daily calorie target and current weight.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• Protein is calculated at 1.5g per kg of body weight for muscle preservation
• Fat is set at 35% of total calories (9 calories per gram)
• Carbohydrates make up the remaining calories (4 calories per gram)

Explanation: This approach prioritizes protein intake for older women to maintain muscle mass while creating a moderate calorie deficit for weight loss.

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution is crucial for women over 65 to lose weight while preserving muscle mass, maintaining bone health, and supporting overall metabolic function.

4. Using the Calculator

Tips: Enter your daily calorie target (typically 1200-1600 kcal for weight loss) and current weight in kg. The calculator will provide your optimal protein, fat, and carbohydrate distribution.

5. Frequently Asked Questions (FAQ)

Q1: Why is protein set at 1.5g per kg?
A: Older adults need more protein to combat age-related muscle loss (sarcopenia), especially during weight loss.

Q2: Is 35% fat too high for weight loss?
A: No, healthy fats are important for nutrient absorption and hormone production in older women.

Q3: What if my carbs seem very low?
A: Focus on nutrient-dense carbs like vegetables, berries, and whole grains to meet your target.

Q4: Should I adjust these macros if I exercise?
A: You may need slightly more carbs on workout days - consider adding 15-30g of carbs around exercise.

Q5: How often should I recalculate my macros?
A: Recalculate every 2-3 kg of weight lost or if your activity level changes significantly.