About you

SexAge

Height (feet)Height (inches)

Activity level

Your realistic healthy weight range

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Standard charts use one flat range for every adult, and they anchor to a leanest end that can look unrealistically thin for a lot of women. This range is adjusted for your age, because research on adults over 40 keeps showing the healthiest weights sit a little higher than the old charts say. Pick the weight you're working toward, anywhere in or near it. It's your call, not a chart's.

Where this comes from: age-adjusted BMI bands based on large studies of weight and long-term health, including Flegal and colleagues in JAMA (2013) and European (ESPEN) nutrition guidance for adults 65 and older, rather than the flat 1990s chart range.

The weight I'm working toward (lbs)

How do you like to eat?

BalancedLow carb (under 100 g)Keto (20 g)

Your daily targets

Protein

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The target. Hit this.

Fat

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The lever. Enough to feel satisfied.

Carbs

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Calories

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A rough daily estimate, not a rule.

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Whatever style you choose, fibrous vegetables most days are one of the kindest things you can do for your gut. And favor real, whole-food fats, olive oil, avocado, butter, fatty fish, nuts.

A protein target is easier to hit once you know what a serving actually gives you. How much protein is actually in your food lists everyday foods per real serving, sorted by protein per calorie.

Want a plate built around these numbers?

The Plate Builder puts protein, fat, and fiber together for you, based on what you've got on hand tonight.

Build tonight's plate

These numbers are a realistic target to work toward, not a strict daily count to hit perfectly. Many women trying to eat "healthy" are quietly undereating overall, filling up on carbs, running low on protein, and cutting fat out of fear, and that combination makes cravings worse, not better. To see how tight the craving cycle's grip is on you right now, take the free quiz.