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For peri-menopausal women, the greatest risk is not failing to lose weight, but losing muscle strength, bone density, and long-term resilience along the way

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Diabetol Metab Syndr 15 , 164 (2023)

For men: 10 x weight (kg) + 6.25 x height (cm) 5 x age (y) + 5 (kcal / day) For women: 10 x weight (kg) + 6.25 x height (cm) 5 x age (y) -161 (kcal / day) Then, this BMR count is multiplied, depending on your activity level: Sedentary = 1.2 Lightly active = 1.375 Moderately active = 1.550 Very active = 1.725 Extra active = 1.9 The calorie count is then adjusted based on your goal: Weight loss: Reduce by 10-20% Weight gain: Add 500 calories Weight maintenance: Unchanged This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance

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