1. What is the Menopause Weight Loss Calculator?

This calculator provides a gentle weight loss approach specifically designed for menopausal women, using a modest 300 kcal deficit from TDEE with optimal macronutrient distribution to support metabolic changes during menopause.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( weight \) — Current body weight in kilograms
• Protein — Set at 1.6g per kg of body weight for muscle preservation
• Fat — Set at 35% of total calories
• Carbs — Remainder of calories after protein and fat allocation

Explanation: The modest 300 kcal deficit is designed to minimize metabolic adaptation while still promoting fat loss during menopause.

3. Importance of Gentle Caloric Deficit

Details: During menopause, aggressive calorie restriction can exacerbate metabolic slowdown. This approach balances gradual weight loss with hormonal considerations.

4. Using the Calculator

Tips: Enter your calculated TDEE (use a TDEE calculator first) and current weight in kg. The calculator will provide your daily calorie target and macronutrient breakdown.

5. Frequently Asked Questions (FAQ)

Q1: Why only a 300 kcal deficit?
A: Menopausal women are more susceptible to metabolic slowdown. A smaller deficit helps maintain metabolic rate while still achieving fat loss.

Q2: Why higher protein?
A: Increased protein helps preserve lean mass which naturally declines during menopause, and promotes satiety.

Q3: How often should I recalculate?
A: Recalculate every 4-6 weeks or with any significant weight change (>5kg).

Q4: Should I adjust for exercise?
A: Your TDEE should already account for exercise. Don't add exercise calories to these targets.

Q5: What if I'm not losing weight?
A: First verify your TDEE is accurate. If after 4 weeks no progress, consider decreasing by an additional 100-150 kcal.