Galveston Diet Macro Tracker Calculator

Calculate your personalized macronutrient targets based on the Galveston Diet principles to optimize hormone balance and support healthy weight management.

Age Enter your age in years

Gender

Height Enter your height in centimeters

Weight Enter your current weight in kilograms

Activity Level

Weight Goal

Quick Examples:

How to Use This Calculator

Enter your personal information including age, gender, height, and weight
Select your typical activity level
Choose your weight loss goal
Click Calculate to see your personalized Galveston Diet macro targets

Formula Used

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + s

Where:

BMR = Basal Metabolic Rate (calories burned at rest)
s = +5 for males, -161 for females
TDEE = BMR × Activity Factor
Activity Factors: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9)

Example Calculation

Real-World Scenario:

A 45-year-old female, 170cm tall, weighing 70kg, with moderate activity level who wants to lose 1 pound per week.

Given:

Age = 45 years
Gender = Female
Height = 170 cm
Weight = 70 kg
Activity Level = Moderate
Goal = Weight loss (1 lb/week)

Calculation:

BMR = 10 × 70 + 6.25 × 170 - 5 × 45 - 161 = 1,394 calories

TDEE = 1,394 × 1.55 (moderate activity) = 2,161 calories

Calorie target for weight loss = 2,161 - 500 = 1,661 calories

Result: 1,661 calories/day with macros: 166g carbs (40%), 124g protein (30%), 55g fat (30%)

Why This Calculation Matters

Practical Applications

Balancing hormones for women over 40
Supporting healthy weight management
Reducing inflammation through proper nutrition

Key Benefits

Personalized nutrition targets based on your body
Supports insulin resistance management
Promotes sustainable eating habits

Common Mistakes & Tips

Many people following the Galveston Diet don't consume enough protein, which is crucial for maintaining muscle mass during weight loss. Focus on including a quality protein source with each meal, such as lean meats, fish, eggs, or plant-based proteins.

The Galveston Diet emphasizes healthy fats for hormone balance. Don't avoid fats entirely—focus on sources like avocados, nuts, seeds, and olive oil, which provide essential fatty acids that support hormonal health.

Frequently Asked Questions

While the Galveston Diet was specifically designed to address hormonal changes in women over 40, men can also benefit from its balanced approach to nutrition. The macro ratios can be adjusted for individual needs regardless of gender.

The Galveston Diet can be beneficial for managing insulin resistance, but if you have diabetes, it's essential to consult with your healthcare provider before making any significant dietary changes. They may need to adjust your medications based on your new eating plan.

Results vary depending on your starting point, adherence to the plan, and individual metabolism. Many people report improved energy levels within the first week, with weight loss typically beginning after 2-3 weeks of consistent adherence to the macro targets.

References & Disclaimer

Medical Disclaimer

This calculator provides general nutritional guidance based on the Galveston Diet principles. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before undertaking a new dietary regimen.

References

The Galveston Diet Official Website - Comprehensive information about the diet's principles and approach
Nutritional Considerations for Women Over 40 - Research on nutritional needs during perimenopause and menopause
Harvard School of Public Health: Healthy Eating Plate - Evidence-based guidance on balanced nutrition

Accuracy Notice

The calculations provided are estimates based on standard formulas. Individual nutritional needs may vary based on genetics, medical conditions, medications, and other factors. This calculator does not account for all possible variables that may affect your nutritional requirements. For personalized nutrition advice, consult with a registered dietitian or healthcare provider.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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health nutrition-diet-planning galveston diet macro tracker medical body

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