1. What is This Macro Calculator?

This calculator provides personalized macronutrient recommendations for women over 60 who are aiming for weight loss. It calculates optimal protein, fat, and carbohydrate intake based on your calorie target and body weight.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• Protein — Calculated at 1.5g per kg of body weight to preserve muscle mass
• Fat — Set at 35% of total calories (9 calories per gram of fat)
• Carbohydrates — Make up the remaining calories after accounting for protein and fat

Explanation: This approach prioritizes protein intake for muscle preservation, includes adequate healthy fats, and adjusts carbohydrates to meet the remaining calorie needs.

3. Importance of Macronutrient Balance

Details: For women over 60, proper macronutrient distribution is crucial for maintaining muscle mass, supporting metabolism, and ensuring sustainable weight loss while meeting nutritional needs.

4. Using the Calculator

Tips: Enter your daily calorie target (typically 1200-1600 kcal for weight loss) and current weight in kilograms. The calculator will provide your recommended daily intake of each macronutrient.

5. Frequently Asked Questions (FAQ)

Q1: Why is protein intake higher in this calculator?
A: Older adults need more protein to combat age-related muscle loss (sarcopenia), especially during weight loss.

Q2: Can I adjust these ratios?
A: These are general recommendations. Individuals with specific health conditions should consult a dietitian.

Q3: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or with significant weight changes (±5 kg).

Q4: What if I'm very active?
A: Active individuals may need slightly more carbohydrates. Consider adding 0.5-1g protein/kg if doing strength training.

Q5: Are these macros suitable for women under 60?
A: While generally healthy, younger women may tolerate slightly lower protein (1.2-1.4g/kg) and higher carbs.