1. What is This Macro Calculator?

This macro calculator is specifically designed for women over 40 who are aiming for fat loss. It calculates optimal protein, fat, and carbohydrate intake based on your weight and daily calorie target.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie target in kcal
• 1.8 — Protein multiplier (g per kg body weight)
• 0.3 — Percentage of calories from fat (30%)
• 4 — Calories per gram of protein or carbs
• 9 — Calories per gram of fat

Explanation: The formula prioritizes high protein intake for muscle preservation during fat loss, moderate fat intake for hormone health, and adjusts carbs to fill remaining calories.

3. Importance of Macronutrient Balance

Details: For women over 40, proper macronutrient distribution is crucial for maintaining muscle mass, supporting metabolism, and ensuring hormonal balance during fat loss.

4. Using the Calculator

Tips: Enter your current weight in kg and your daily calorie target. The calculator will provide your recommended daily intake for each macronutrient.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.8g protein per kg of body weight?
A: Higher protein helps combat age-related muscle loss and increases satiety during calorie restriction.

Q2: Is 30% calories from fat appropriate for everyone?
A: This is a starting point. Some may do better with slightly higher fat (35%) and lower carbs.

Q3: What if my calculated carbs seem very low?
A: Ensure your calorie target isn't too aggressive. Very low carbs may not be sustainable long-term.

Q4: How often should I recalculate my macros?
A: Recalculate whenever your weight changes by more than 5kg or your calorie target changes.

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