Macro Calculator for Menopausal Women

Equations Used:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE - 500 \] \[ P = \frac{DC \times 0.25}{4} \] \[ C = \frac{DC \times 0.55}{4} \] \[ F = \frac{DC \times 0.20}{9} \]

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Daily Calories (DC):

Protein (P):

Carbohydrates (C):

Fat (F):

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1. What is This Calculator For?

This calculator is specifically designed for menopausal women to estimate their macronutrient needs based on the Mifflin-St Jeor equation adjusted for menopausal metabolism changes. It calculates BMR, TDEE, and optimal macronutrient distribution for weight management.

2. How Does the Calculator Work?

The calculator uses these equations:

Where:

\( W \) — Weight in kilograms
\( H \) — Height in centimeters
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( DC \) — Daily calorie target for gradual weight loss
\( P \) — Protein in grams
\( C \) — Carbohydrates in grams
\( F \) — Fat in grams

Explanation: The calculator first determines basal metabolic rate (BMR), then adjusts for activity level (TDEE), and finally calculates a 500 kcal/day deficit with macronutrients split as 25% protein, 55% carbs, and 20% fat.

3. Importance of Macronutrient Calculation

Details: Proper macronutrient balance is crucial for menopausal women to maintain muscle mass, support hormonal balance, and manage weight effectively during this metabolic transition period.

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, and select your activity level. For accurate results, use morning weight (after bathroom, before eating) and barefoot height.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories from TDEE?
A: This creates a moderate calorie deficit for gradual, sustainable weight loss of about 0.5kg per week.

Q2: Is this protein amount safe for menopausal women?
A: Yes, 25% of calories from protein helps preserve muscle mass which naturally declines during menopause.

Q3: Why higher carbs for menopausal women?
A: The 55% carb ratio helps manage energy levels and supports serotonin production which can help with mood swings.

Q4: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight changes (>5kg).

Q5: Can I adjust the macronutrient ratios?
A: While these are optimal starting points, individual needs may vary. Consult a nutritionist for personalized adjustments.