Macro Calculator
Take the guesswork out of eating for your goals.
Use this simple macro calculator to work out your daily calories, protein, carbs and fats so you know exactly how much to eat for fat loss, maintenance or muscle building.
What are Macros
Macros, or macronutrients, are the nutrients your body needs in larger amounts - protein, carbohydrates and fats.
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• Protein supports muscle, strength and recovery
• Carbs give you energy for training and day to day life
• Fats support hormones, brain function and overall health
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When you have the right balance for your body and your goal, it becomes much easier to see progress and feel in control of your nutrition.
Why Macros Matter for Women Over 40
As we get older, our bodies change — but it’s rarely “just menopause”.
Most women simply aren’t eating enough protein, aren’t fuelling properly for training, and don’t have clarity around their calorie needs.
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Macros help you:
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Build and maintain lean muscle
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Support your metabolism
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Reduce cravings
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Improve strength and energy
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Make fat loss feel easier and more predictable
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Once you know your targets, food becomes far less confusing. It stops being “good” or “bad”, and becomes fuel you can use to support your goals.
How to use this calculator
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Enter your details below
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Choose your activity level and goal
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Click “Calculate my macros”
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Use the numbers as a daily target for your food choices
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These numbers are a guide, not strict rules. Your body is not a robot, so small daily fluctuations are normal.
​​Here’s what your numbers actually mean:
Maintenance Calories
This is roughly how much your body needs each day to stay the same weight based on your age, height, weight and activity level.
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Goal Calories
If you chose fat loss, you’ll see a gentle calorie deficit.
If you chose muscle building, you’ll see a small surplus to support growth and strength improvements.
Protein
Your most important macro — especially for women over 40.
Protein supports muscle, keeps you fuller for longer, and helps stabilise blood sugar and cravings.
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Carbohydrates
Your energy source. Carbs fuel your workouts, help maintain strength and performance, and support hormonal health.
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Fats
Essential for brain function, hormones and overall wellbeing. Fats aren’t the enemy — we just need the right balance.
Example Macro Targets for Women
Here are a few example scenarios so you can see how macros work in real life:
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Example 1 — Fat Loss
A woman who trains 3–4 times a week may fall around:
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1,650–1,900 calories
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120–150g protein
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Moderate carbs, balanced fats
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Example 2 — Muscle Building
Someone lifting 4–5 times weekly might need:
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2,000–2,300 calories
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Higher carbs to fuel training
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A small, controlled surplus
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Example 3 — Maintenance
If your goal is body recomposition (lose fat, build muscle):
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Stay around maintenance
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Keep protein high
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Train consistently
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These aren’t rules — they’re guides to help you make informed choices.
Frequently Asked Questions
What is the best macro split for women?
There’s no one-size-fits-all answer, but most women do well with higher protein, moderate carbs and moderate fats. Your split should match your goal.
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How much protein should women eat every day?
Most research supports 1.6–2.2g per kg of bodyweight, especially for women who train.
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Should women over 40 eat fewer carbs?
No — carbs fuel training and support muscle retention. The key is eating the right amount for your activity level.
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Do macros help with weight loss?
Yes. Tracking macros helps remove guesswork, improve hunger control, and support fat loss while keeping muscle.
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Can I lose weight without counting macros?
Absolutely. Macros are just a tool for awareness. You don’t need to track forever — just long enough to learn portion sizes and balance.
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How do I hit my macros if I’m busy?
Focus on protein first, build meals around simple staples, and mix whole foods with convenient options.
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Is calorie deficit the only way to lose weight?
Yes — but it doesn’t have to feel restrictive. Balancing macros helps keep you full, energised and consistent.