Macro calculator for adults over 50
Get a starting point for daily protein, carbs, and fat based on your body weight, goal, and activity. Built for adults 50+ who want to stay strong.
How the numbers work
- Calories — scaled from body weight, adjusted for goal and activity.
- Protein — 1.2–1.6 g per kg of body weight, higher when building or losing fat.
- Fat — about 30% of daily calories.
- Carbs — the remaining calories after protein and fat.
Want a done-for-you plan?
Grab the free 45-food cheat sheet and three sample day-plans with protein already dialed in.
Get the cheat sheet →Informational only. Not medical advice. Talk with your doctor or a registered dietitian before changing your diet, especially if you have a medical condition.