Carb calculator for weight loss for women

‍What Is a Carb Calculator for Weight Loss?

The carb calculator for weight loss is a digital tool designed to help you monitor and modify your carbohydrates for sustainable weight loss. The calculator factors in daily calories, macros, age, weight, activity levels, and training goals to determine your carbohydrate intake.

Why Women Over 40 Need a Personalized Carb Target

For women, the 40s provide significant challenges that impact their physical health. By 20, energy expenditure is shown to steadily decline by 1–2 per decade, while muscle mass is proven to decrease by 3–8% per decade after 30.

Entering the 40s, women experience a decline in estrogen levels, leading to menopause. This brings on increased appetite and is shown to shift weight distribution increasing abdominal and visceral obesity.

Sources indicate this may also increase low-grade inflammation and the risk of chronic illness.

This is due in large part to the decline of estrogen which regulates and protects many systems in the body.

Here, adjusting carbohydrate intake can improve insulin sensitivity and aid in weight loss. However, cutting carbs completely is an unsustainable overcorrection that will likely result in weight gain, exacerbating these symptoms.

A personalized approach tailors carbohydrates to an individual's specific wants, needs, and goals. Ensuring they have enough carbohydrates to address health concerns while reducing the negative health implications that come in the 40s.

How to Use the Carb Calculator for Women

• Select Metric Or Imperial Units: Determine the units your inputs and results will be displayed.
• Enter Your Weight, Height, Age, And Activity Level: They determine your basal metabolic rate which is your body’s energy expenditure at rest.
• Choose Your Fat Loss Goal (Moderate Or Aggressive): This will influence your calorie intake, and the quantity of carbohydrates.
• Click Calculate To Receive Your Daily Carb Target In Grams: This will process your information and formulate the exact number of carbohydrates to help you achieve your weight loss goal.

What Are Macros?

Macronutrients or macros refer to carbohydrates, proteins, and fats, which are essential in many of the body’s processes. While each is used as fuel, they serve different purposes, making each of them vital for daily function. Below provide a brief description of each to illustrate their importance

Carbohydrates

Carbohydrates are one of the body’s primary fuel sources and typically make up 45–65% of a standard diet. Sources show they contain 4 calories (kcal) of energy and are proven to control blood glucose and insulin metabolism. Promote glucose uptake into stored glucose as glycogen for energy later on.

The confusion surrounding carbohydrates comes from the impact consuming simple carbohydrates has on blood sugar and insulin. Simple carbohydrates are when one or two sugars are combined, making them easily digestible, leading to a rapid rise in blood sugar and insulin secretion. Simple carbohydrates can contribute to insulin resistance, which can lead to diabetes.

Sadly, when people hear this, they automatically believe carbohydrates are the enemy, when it is actually the type of carbohydrates they are consuming.

A more constructive approach is to replace simple carbohydrates with complex carbohydrates. Complex carbohydrates contain three or more sugar bonds, meaning they take longer to digest. This provides a gradual increase in blood sugar and supports insulin sensitivity.

Furthermore, they can contain dietary fiber which is shown to act as a bulking agent, slowing digestion, while improving gut health, and insulin sensitivity. Here carbohydrates can still be consumed to gain these benefits, and intake can be modified to support weight loss.

Protein

Protein has many roles in the body, serving as the body’s building blocks used in enzymes, hormones, and the building and preservation of muscle. Making up 10–35% of a standard diet, they contain 4 kcal of energy per gram.

Protein is the most filling macronutrient, often forming the basis of weight loss diets. Sources show that protein increases satiety, and increases thermogenesis, which is the amount of energy required to digest food. Therefore, when consuming protein, not only will you want to consume fewer calories, but you will be burning more after each meal, resulting in greater weight loss.

Fats

Fats make up 20–35% of a standard diet and play a crucial part in the body, tasked with organ protection, nutrient absorption, and hormone production. Containing 9 kcal of energy per gram, they are the most calorie-dense macronutrient, which can make them a great source of energy.

However, several types of fat can make it challenging for beginners to navigate.

Unsaturated fats (monounsaturated and polyunsaturated) are considered healthy fats and have been shown to reduce inflammation and cardiovascular disease and support brain health.

Meanwhile, trans fats are considered unhealthy. Trans fats are shown to raise LDL cholesterol and increase the risk of heart disease, stroke, and type 2 diabetes.

For more information about macronutrients, read What Are Macros.

Why Carb Counting Beats Cutting Carbs

Counting and manipulating your carbohydrate intake allows you to take advantage of these benefits such as improved blood sugar, insulin sensitivity, satiety, and gut health while reducing negative effects such as insulin resistance and blood sugar spikes.

Furthermore, counting carbs is more sustainable, due to greater food volume, dietary fiber, and variety. Counting provides dietary flexibility that can help you adjust your carb intake based on activity, energy levels, and weight loss goals.

If you want to learn more, read How to Count Macros for Women.

Macros vs. Calories: What's the Difference?

Calories and macronutrients are both essential components of nutrition. Calories show the total energy content of food, while macros illustrate the composition of those calories in carbohydrates, protein, and fat.

Manipulating calorie intake is required to control weight, while macronutrients can be adjusted to ensure energy levels, muscle mass, and hormonal health are maintained during the process.

Below we display two foods with the same serving size with different calorie and macronutrients.

Lentils and quinoa are both excellent nutrient-dense complex carbohydrates and a perfect example of different macronutrient composition. Both have similar amounts of carbohydrates, however, lentils have more protein and less fat.

This does not mean lentils are better than quinoa but rather contain a greater source of protein, which should be considered when aiming to hit your daily carbohydrate and protein targets.

For a detailed look, we recommend reading Counting Macros vs Calories for more information.

Best Carb Sources for Women Over 40

Being able to identify excellent sources of carbohydrates is essential when counting carbs. Below, we list the best carb sources and best foods for easy macro counting to manipulate your carbohydrate intake to meet your needs.

Carb Targets for Fat Loss vs. Muscle Gain

Where carbohydrate counting really shines is when it can be used to help your goals for fat loss and muscle gain. Below we display basic details for each goal including a brief description and ideal macronutrient ratio recommendations.

Here is the macronutrient ratio for the traditional diet:

• Carbohydrates: 45–65% of daily calorie intake
• Protein: 10–35% of daily calorie intake
• Fat: 20–35% of daily calorie intake

Fat Loss

Fat loss is achieved by entering a calorie deficit, which is when you consume fewer calories than your daily expenditure. As expected, this can lead to hunger and even the loss of muscle mass.

During this, protein is often prioritized to improve satiety and preserve muscle. However, a straight increase in protein would result in greater calorie intake. Here, carbohydrates are lowered to ensure a calorie deficit is maintained.

The following macronutrient ratio is great for fat loss, providing a boost in protein for muscle preservation and fullness, while eating enough carbs for energy.

• Carbohydrates: 40% of daily calorie intake
• Protein: 30% of daily calorie intake
• Fat: 30% of daily calorie intake

Muscle Gains

Building muscle on the other hand requires a greater carbohydrate and protein intake. Carbohydrates are required to fuel workouts and replenish the body’s energy stores known as glycogen following intense resistance training sessions.

Sources indicate that carbohydrates are stored in the liver (80–120 g) and muscle (350–700 g) which are both used during resistance training. These stores are used and can be depleted, and when they are not replenished, it can impact performance.

To achieve this, carbohydrates will need to make up 40–60% of your daily energy intake.

Meanwhile, protein must also be consumed for muscle growth and recovery. Research suggests that 1.4–1.6 g/kg/day is recommended for muscle growth and recovery.

• Carbohydrates: 40–60% of daily calorie intake
• Protein: 20–30% of daily calorie intake
• Fat: 20–30% of daily calorie intake

During both processes, carbohydrates and protein must sustain energy levels, support muscle mass, and improve fullness. This requires continuous monitoring and adjusting of macros to maintain energy levels and improve recovery.

For more information about macronutrient intakes for different goals, read these excellent resources:

• Best Macros for Women’s Weight Loss
• Macros for Muscle Gain (Women)
• Best Macros for Maintaining Weight (Female)

Adjusting Carbs Based on Your Age and Hormones

Carbohydrate needs can vary based on several factors, with two being age and hormones. As we age, energy expenditure is shown to decline due to reduced physical activity, and decreased fat-free mass.

During aging the quality of carbohydrates becomes more important than quantity, as fewer carbs may be needed for fuel, and more protein is required to preserve muscle mass.

Sources even show that high-quality carbohydrate intake such as whole grains, fruits, vegetables, and legumes during mid-life are associated with healthier aging. Included in this is the consumption of dietary fiber which reduces the risk of total mortality and chronic disease.

High-quality (complex) carbohydrates and fiber can help regulate blood sugar and insulin. This results in fewer energy dips and greater fullness which can prevent overeating, helping to prevent weight gain.

For more information about how to adjust your carbohydrates and macronutrients for different ages, read these amazing resources:

• Macros for Women Over 40
• Macros for Women Over 50
• Macros for Women Over 60
• Macros for Women Over 70

Carbs and Menopausal Weight Gain

As mentioned, women experience several challenges during menopause including fatigue, gut issues, increased appetite, decreased muscle mass, and slowing metabolism which can lead to weight gain and even obesity.

After menopause fat distribution shifts from the thighs to the abdomen which increases the risk of cardiometabolic disease.

Sources show that obesity can lead to increased inflammation, insulin resistance, and the risk of chronic illness, such as type 2 diabetes, cardiovascular disease, respiratory problems, and joint and muscle aches.

For many hearing this, the knee-jerk reaction would be to cut carbs to dramatically reduce body weight and improve insulin sensitivity. However, as we know, this is not necessary.

High-quality, complex carbohydrates and fiber can be consumed to alleviate and address many of these symptoms.

Modifying carbohydrate intake ensures satiety, energy, levels, and gut health are maintained, leading to sustainable weight loss. As weight decreases, insulin sensitivity, respiratory problems, and muscle and joint aches can improve, enhancing health and quality of life.

• Macros for Perimenopause Weight Loss
• Macros for Menopause Weight Loss Guide

How to Track Your Daily Carbs for Weight Loss

Carb counting certainly takes more effort than simply avoiding them, however, the benefits are certainly worth the effort.

Fortunately, the act of counting carbs and calories has never been easier with nutrition apps. These provide large food databases, complete with nutritional breakdowns to help streamline the tracking process.

If you are curious about macro tracking and its benefits, read our article on the 10 Benefits of Tracking Macros.

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