Midlife Macronutrient Calculator

About you

The basics that anchor your energy and macro calculations.

First name

Please enter your name.

Age

Please enter your age (25–75).

Height (cm)

Please enter your height.

Current weight (kg)

Please enter your current weight.

Body composition

This step is completely optional — skip any fields you don't have and hit continue. The only thing worth grabbing right now is a measuring tape for your waist. If you have a DEXA scan report, entering those values will unlock more precise targets — but the calculator works well without it.

Don't have a DEXA? That's fine. You don't need one to get your targets. If you do have a DEXA scan report, entering your body fat %, lean mass, fat mass, VAT area, and L-spine BMD will unlock precision protein targets and a full body composition reference. Ask your GP or book at a DEXA imaging clinic if you'd like one in future.

Body fat % optional — from DEXA

From your DEXA report if you have one

Lean mass (kg) optional — from DEXA

Auto-calculated if BF% is entered

Fat mass (kg) optional — from DEXA

Used to calculate fat mass index (FMI)

BMD lumbar spine (g/cm²) optional — from DEXA

Below 0.80 g/cm² warrants full diagnostic bone imaging

Est. VAT area (cm³) optional — from DEXA

Elevated risk above 100 cm³ in women

Waist circumference (cm) measuring tape only

At belly button level — grab a measuring tape and do this now

Your goal

Your calorie and macro targets are built specifically around what you're working toward.

Primary goal

Fat loss Body recomposition — reduce fat, preserve lean mass Maintenance Sustain current weight and body composition Muscle gain Build lean mass with structured resistance training Lean recomposition Increase lean mass without fat gain — maintenance calories, high protein Metabolic health Improve insulin sensitivity, energy, and longevity

Day-to-day activity level

Resistance training sessions per week

Your life stage

Hormonal context shapes your targets. This is not a one-size-fits-all formula.

Menopausal status

Pre-menopausal Regular cycles, no significant hormonal shift yet Perimenopausal Irregular cycles, fluctuating hormones, symptoms present Post-menopausal 12 or more months since last period Surgical menopause Following surgery or medical treatment

Primary concern optional

Almost there

Tell us where to send your personalised midlife macronutrient report

Your targets are ready. Enter your details below to unlock your results and receive a free PDF report you can save, print, or share with your practitioner.

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Building your personalised report...

Your midlife macro targets

Your personalised summary

Daily energy

—

kcal

BMR

Resting rate

—

kcal

TDEE

Total daily burn

—
kcal
Your target

Daily macronutrient targets

—
g
Protein

—

g

Carbohydrate

—

g

Fat

35

g

Fibre

Minimum 30g · target 30–40g

Protein

Carbohydrate

Fat

—

L / day

Fluid target

35ml per kg body weight

—

Waist-to-height ratio

Target below 0.50

Ready to put this into practice?

Your targets are just the beginning

Peri Set Go is the starting point — a structured, evidence-based program built specifically for women in perimenopause and midlife who are ready to stop guessing and start seeing results.

Start with Peri Set Go →

Targets calculated using Mifflin-St Jeor BMR equation · Energy deficit based on 0.5% body weight per week
Protein: 1.6g/kg BW (no DEXA) or 2.5–3.0g/kg LBM (DEXA) · Fat: 1.0–1.2g/kg BW, capped at 75g, within 20–35% TEI · Carbohydrate: remaining calories
LEA threshold: 35 kcal/kg FFM (IOC, 2023) · RED-S: Relative Energy Deficiency Syndrome · Clinical starting points subject to individual review · Not a substitute for personalised dietitian advice · © Angelique Clark Nutrition

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