1. What Are Macros for Menopause Weight Loss?

This calculator provides macronutrient recommendations specifically tailored for women going through menopause who want to lose weight. The formulas account for the metabolic changes that occur during this life stage.

2. How Does the Calculator Work?

The calculator uses these equations:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie target in kcal
• Protein — Higher protein helps preserve muscle mass during weight loss
• Fat — Moderate fat intake supports hormone production
• Carbs — Remainder of calories after accounting for protein and fat

Explanation: The 1.6 g/kg protein recommendation is higher than standard to combat muscle loss common during menopause.

3. Importance of Macros During Menopause

Details: Proper macronutrient distribution during menopause can help manage weight, maintain muscle mass, support hormone balance, and stabilize energy levels.

4. Using the Calculator

Tips: Enter your daily calorie target and current weight in kg. The calculator will provide protein, fat, and carbohydrate targets tailored for menopausal weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why is protein higher during menopause?
A: Higher protein helps combat the natural loss of muscle mass that accelerates during menopause due to hormonal changes.

Q2: What if I'm very active?
A: Active women may need slightly more carbs and protein. Consider increasing protein to 1.8-2.0 g/kg if very active.

Q3: How do I determine my calorie target?
A: Use a TDEE calculator and subtract 300-500 kcal for moderate weight loss (0.25-0.5 kg/week).

Q4: Are these macros suitable for non-menopausal women?
A: While not harmful, the protein recommendation is higher than typically needed for younger women.

Q5: Should I track macros exactly?
A: Aim to be within 5-10g of each target. Consistency matters more than perfection.