1. What is the Macro Calculator for Women Over 40?

This calculator provides personalized macronutrient recommendations specifically designed for women over 40 who are focusing on weight loss. It accounts for the metabolic changes that often occur during this life stage.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• Protein — Set at 1.8g per kg of body weight to support muscle retention
• Fat — Comprises 30% of total calories
• Carbohydrates — Makes up the remaining calories

Explanation: This approach prioritizes protein intake to combat age-related muscle loss while maintaining appropriate fat intake for hormone health.

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution is crucial for women over 40 as metabolism slows and hormonal changes affect body composition. Adequate protein helps preserve lean mass during weight loss.

4. Using the Calculator

Tips: Enter your daily calorie target and current weight in kilograms. The calculator will provide protein, fat, and carbohydrate targets optimized for your weight loss goals.

5. Frequently Asked Questions (FAQ)

Q1: Why is protein set so high?
A: Women over 40 need more protein to combat age-related muscle loss (sarcopenia) and maintain metabolic rate during weight loss.

Q2: Can I adjust these ratios?
A: While these are general recommendations, individuals may need adjustments based on activity level, health conditions, or personal preferences.

Q3: How often should I recalculate?
A: Recalculate whenever your weight changes by more than 5kg or your activity level changes significantly.

Q4: Are these macros suitable for very low-calorie diets?
A: For diets below 1200 kcal/day, consult a nutritionist as these ratios may need adjustment.

Q5: What about fiber intake?
A: Aim for at least 25g of fiber daily from vegetables, fruits, and whole grains within your carbohydrate allowance.