SIMPLY STRONG

Your starting macro targets

A simple starting point for women over 40 who want to lose fat and inches while maintaining or building muscle.

Your starting measurements

Waist and hip measurements are displayed in your results for future comparison. They do not affect your calorie calculation.

Age

years

Height

Current weight

Waist measurement

Hip measurement

Which best describes your normal week?

Choose what currently describes you, not what you plan to do.

Mostly seatedI spend most of my day sitting and do little regular exercise. Generally activeI move around during the day and usually exercise 1–3 times per week. Very activeI have an active job or spend much of the day on my feet and exercise regularly.

Before you calculate

This educational calculator is for generally healthy women aged 18 and older. Consult an appropriate healthcare professional before using standard targets if you are pregnant or breastfeeding; have kidney disease; follow medically restricted protein intake or a clinician-prescribed therapeutic diet; manage diabetes with medication that may cause hypoglycemia; have an active eating disorder; or are recovering from major surgery or serious illness.

I confirm that none of these exclusions apply to me.

YOUR STARTING POINT

Your Simply Strong targets

Your estimated maintenance calories— calories/day

This is an estimate of how many calories you would need each day to maintain your current weight.

Your calorie target for fat loss— calories/day

This is the calorie number to enter into MacrosFirst.

Based on the information entered, the calculator cannot create a calorie deficit without going below the Simply Strong minimum of 1,550 calories. Begin with 1,550 calories, focus on consistent daily movement, and reassess your progress, energy, hunger and workout performance after three weeks.

Protein— g

Carbohydrates— g

Fat— g

Fibre25–30 gper day

These are your starting targets. Enter your calories, protein, carbohydrates and fat into MacrosFirst.

Starting weight—

Starting waist—

Starting hips—

Your waist and hip measurements are recorded for future progress comparisons. They are not part of your calorie calculation.

How to use your targets

Build most days around three balanced meals.
Divide your protein across breakfast, lunch and dinner.
Aim for approximately 30–45 g of protein at each meal.
Prioritize protein at breakfast and lunch so you are not trying to catch up at dinner.
Snacks are optional. Use one when needed to reach protein, support energy or manage a busy day.
Aim to stay within approximately 10–15 g of your protein target.
Prioritize vegetables, fruit, beans, lentils, potatoes and minimally processed grains for fibre-rich carbohydrates.
Choose fats such as olive oil, avocado, nuts, seeds and fish regularly.
Do not add calories from workouts, watches or fitness trackers back into your daily target.

These numbers are a starting point. You do not need to hit them perfectly every day. Your weekly consistency matters more than one unusually high or low day.

Follow your targets consistently for three weeks before deciding they are not working. Review your average weight, waist and hip measurements, energy, hunger and workout performance.