1. What is This Macro Calculator?

This macro calculator is specifically designed for women over 60 who want to lose weight. It calculates the optimal distribution of protein, fats, and carbohydrates based on your daily calorie intake and body weight.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( Protein \) — Based on 1.5g per kg of body weight (optimal for older women)
• \( Fat \) — Set at 35% of total calories (9 calories per gram)
• \( Carbs \) — Remaining calories after accounting for protein and fat (4 calories per gram)

Explanation: This distribution prioritizes protein to preserve muscle mass while creating a moderate calorie deficit for weight loss.

3. Importance of Macronutrient Balance

Details: Proper macronutrient balance is crucial for women over 60 to lose weight while maintaining muscle mass, bone density, and overall health.

4. Using the Calculator

Tips: Enter your daily calorie target and current weight in kg. The calculator will show your recommended protein, fat, and carbohydrate intake.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.5g protein per kg of body weight?
A: Older adults need more protein to combat age-related muscle loss (sarcopenia) and maintain metabolic health.

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

Q3: What if I'm very active?
A: You may need to adjust protein up to 2g/kg if you're doing strength training, but consult a nutritionist.

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

Q5: Should I adjust these numbers over time?
A: Yes, recalculate whenever your weight changes by more than 5kg or you change your calorie target.