Menopause macro calculator

How the numbers are worked out

Resting energy uses the Mifflin–St Jeor equation for women, then an activity multiplier. For weight loss the target is 15% below that total, never under 1,200 calories; for muscle building it is 10% above. Protein comes first: 1.2 g per kilogram of body weight if you're not yet strength training, 1.6 g if you are, which is where the evidence for protecting muscle in midlife sits. Fat is set at 30% of calories, and carbohydrate takes the rest.

These are starting numbers. Appetite, sleep, thyroid, medications and hormone therapy all change how a plan lands, which is why the macros guide is worth reading alongside, and why a plan built with a clinician who knows your history beats any calculator.

What to do with them

1. Hit the protein number most days. It is the one that protects muscle and keeps you full; the others can flex.
2. Lift something heavy two or three times a week. The protein target assumes you'll use it.
3. Give it four weeks, then adjust by 100–150 calories if the trend isn't moving the way you want.
4. If you're eating this way and still gaining, or exhausted, that is a pattern worth a first visit: perimenopause changes the rules, and sometimes the hormones need addressing before the macros can work.

This is general information, not medical advice. Talk with your provider before changing your diet if you are pregnant, have diabetes, kidney disease, an eating disorder history, or take medication that affects appetite or blood sugar.