Galveston Diet Macro Tracker Calculator
The Galveston Diet Macro Tracker Calculator estimates your personalized daily calorie targets and macro grams based on your age, weight, and activity level. This tool helps women over 40 optimize hormone balance and manage weight effectively. Whether you are looking to support thyroid function, shed pounds, or maintain energy, this calculator provides a clear 40/30/30 nutritional roadmap.
How Daily Calorie Target & Macronutrient Distribution Is Calculated
Daily Calorie Targets and Macronutrient Distribution represent the total energy your body needs each day to function and reach your health goals. First, we calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. This formula estimates how many calories you burn just by resting based on your weight, height, age, and gender.
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + s
Where:
- s = +5 for males, -161 for females
Next, we multiply that number by your activity level to find your Total Daily Energy Expenditure (TDEE). We then adjust this number for your specific weight goal and apply the Galveston Diet’s unique 40% carbohydrate, 30% protein, and 30% fat ratio. This method is highly trusted by health professionals for its accuracy in estimating energy needs.
What Your Daily Calorie Target & Macronutrient Distribution Means
Your results provide a daily roadmap for eating to support your health goals. To Lose Weight, follow the calorie target and ensure you get 30% of your calories from protein to protect muscle mass while burning fat efficiently. To Balance Hormones, focus on hitting the 40% carbohydrate target with healthy foods like vegetables to fuel your thyroid and manage stress without spiking insulin. To Maintain Weight, eat at your TDEE level while strictly following the 40/30/30 macro split to keep inflammation low and energy high.
Important
Never go below the recommended minimum of 1,200 calories, as this can harm your metabolism and hormone levels.
This tool is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional or a registered dietitian to ensure these targets meet your specific health needs.
Monitor your progress weekly. If your weight stalls or you feel overly tired, review your portion sizes or activity level.