The MMB40 Macro Calculator: Fuel Your Best Self
I'm Anneli - Certified Menopause Coach, and I'm here to help you stop fighting your body and start fueling it! xox
Why Macros matter after 40...
Mastering your midlife metabolism is about precision, not restriction. Focusing on macro targets allows you to fuel fat loss while protecting the muscle that keeps your metabolism firing. It starts with your BMR (calories burnt at rest) and your TDEE (total daily energy, including all movement). Together, these turn guesswork into a data-backed plan designed for your body’s evolving needs.
How to use this calculator
Getting your personalised macro targets takes less than 60 seconds. Use it on your desktop if you can, to have all the calculations on one screen. For the most accurate results, follow these steps:
- Be honest with activity: Select the activity level that reflects your current week, not your "dream" week. Most people find the "Lightly Active" or "Moderately Active" setting to be the most realistic starting point.
- Enter your stats: Input your current age, weight, and height.
- Select your goal: Choose weight (fat) loss if you’re looking to lean out, or maintenance if you’re focused on fueling performance and staying steady.
- Enter your target (ideal weight). The protein slider next to it ranges between 1.6g - 2.2g of protein p/kg of body weight (0.7g - 1g of protein p/lbs of bodyweight). To maintain the muscle you have, start with the lowest number but to build muscle (tone up) you'll want to eat more protein each day! As a guide, I eat 2g of protein p/kg of body weight each day.
- Click Calculate Macros. Your BMR & TDEE will give you a range of calories to eat each day based on your activity levels. If your goal is fat loss, you can choose a caloric deficit to achieve that - use the calorie deficit slider which will then affect your total calories to each each day. Your results will provide a daily breakdown of Protein, Carbs, and Fats. Your goal should be to match the protein % to the number the protein slider gave you and carbs & fats make up the rest.
Pro Tip: In midlife, hitting your protein target is the most important part of the equation to protect your muscle mass. Aim to get within 10g of that number every day!
Disclaimer
These results are nutritional estimates intended as a starting guide, not medical advice. Please consult with a healthcare professional before making significant changes to your diet or exercise routine.
🚀 Got your numbers? Now get the results.
Knowing your macros is like having a map - but you still have to drive the car. In midlife, "just eating less" doesn't work like it used to. You need a strategy that protects your muscle, balances your hormones, and actually fits into your busy life. Ready to turn these numbers into a reality?
Join Club MMB40 for just £35 pcm and get the exact blueprint to work with your body, not against it.
- Expert strength training programmes: Workouts designed to boost your metabolism and bone density (with a full video form-check vault).
- Fueling for longevity: Protein and fiber-first meal plans that support gut health and hormone balance without restriction.
- Expert coaching & community: Monthly live strategy calls and 24/7 access to our private, supportive sisterhood app.
- The Midlife Thrive Starter Kit: Get instant access to the 5-pillar MMB40 flagship self-study course (£49 value) the moment you join.
