For Women 50+

Daily Macro Calculator

Your body at 50+ isn't the one you had at 30 and it doesn't need the same fuel. Muscle gets harder to hold onto, hormones have shifted, and most generic calculators were never built with your body in mind.

This calculator gives you a personal daily breakdown of protein, carbs, and fat based on your weight, height, age, goal, and activity level, so you know exactly what your body needs to stay strong and energetic.

Not another diet. Just the numbers your body actually needs.

How this works: we estimate your daily energy needs using the Mifflin-St Jeor formula (the version most nutrition professionals use today), adjust that for your goal, then split it into protein, carbs, and fat targets based on your goal and age.

lbs
in
Goal
Fat Loss
Maintenance
Muscle Gain
Activity Level
Sedentary 0-2 training days/week
Moderately Active 3-4 training days/week
Very Active 5+ training days/week

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Your daily protein target
0 g / day
0
calories/day
0 kJ
0g
protein
0g
carbs
0g
fat
Your calculated deficit fell below a safe daily minimum, so we've capped your calorie target at 1,200/day.
Most women over 50 fall short of these targets. Aim for 25-30g of protein per meal as a simple, practical way to hit your daily number without tracking every gram.

This is a general estimate for healthy adult women, not medical advice. If you have a kidney condition or other medical concern, check with your doctor or a dietitian before changing your protein intake.