Find your daily calorie target and how to split it into carbohydrates, protein, and fat. Enter your details, pick a goal, and choose the diet style that fits how you like to eat.
How it works
The calculator first estimates your total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation — a widely used, validated formula — multiplied by an activity factor. It then adjusts your calories for your goal: a modest deficit of about 500 kcal for weight loss, no change to maintain, or a small surplus of about 300 kcal to gain. Finally it divides those calories across your chosen macro split, using 4 kcal per gram for carbs and protein and 9 kcal per gram for fat.
Protein matters more as women age. Muscle is easier to lose and harder to build after menopause, and getting enough protein — often at the higher end of the recommended range — supports strength, bone health, and appetite. If you lift weights or are very active, a higher-protein split can help.
These are starting estimates, not prescriptions. Metabolism, medical conditions, medications, and life stage all shift real needs, and very low-calorie targets aren't safe or sustainable. A registered dietitian can tailor macros to your health, preferences, and goals.
Common questions
How much protein do women over 50 actually need?
Commonly cited ranges are 1.2 to 1.6 grams per kilogram of body weight, against the general adult figure of 0.8 grams per kilogram — a number set to prevent deficiency, not to preserve muscle. Older muscle responds less efficiently to protein, so the requirement rises at the age most people assume it falls.
Does the carb-to-fat split matter for weight loss?
Much less than total calories and total protein. Head-to-head trials of low-carb against low-fat at matched calories show small differences. The split that matters is the one you can actually keep to, once protein is high enough to protect muscle.
Why does the calculator suggest more protein than I expect?
Because it is set for muscle preservation rather than deficiency prevention, and because most people underestimate what a serving contains. A chicken breast is around 30 grams of protein; a serving of yogurt is closer to 10. Breakfast is where the shortfall almost always sits.
Are these targets safe long term?
For healthy kidneys, protein at these levels has not been shown to cause harm. It does raise measured creatinine slightly, which can prompt an unnecessary kidney investigation, so mention your intake if a borderline result comes back. With established kidney disease, protein intake is a clinician's call.