50/30/20 Macros - Balanced Macro Split for Nutrition and Weight Loss

Are you struggling to maintain a healthy weight? You're not alone. Many women find it hard to keep the pounds off. Harder still as they age. But here’s some good news: the 50/30/20 macro split might just be what you need.

The 50/30/20 macro split is less of a diet, and more of a way of eating that focuses on getting the right mix of protein, carbohydrates, and fats to help your body work better while making it easier to lose weight and keep your energy levels high throughout the day.

In this article, we’ll discuss the 50/30/20 macros, what it is, and how this macro split can make a big difference in how you look and feel.

What Is the 50/30/20 Macro Split?

The 50/30/20 split means:

It’s an unusual split. Most tend to eat a higher amount of carbohydrates, some fat, and not much protein, and there’s no problem with that. However, there’s science behind this diet: research has shown that most women don’t eat nearly enough protein.

Reversing this worrying trend while cutting back on carbohydrates can help you control your hunger and make losing or maintaining weight easier.

Who Can Benefit from the 50/30/20 Macro Ratio?

This macro split works well for women who want to lose weight without feeling hungry or losing muscle. It’s also great for those who need steady energy throughout the day. This approach might be for you if you’ve tried diets that leave you tired or craving snacks.

Studies show that high protein intake is beneficial for women aged 40 and above, as it helps protect your muscles from atrophy and age-related muscle loss, especially when you’re eating fewer calories.

For example, pairing salmon with quinoa at lunch gives you protein and slow-digesting carbs. This food combination keeps blood sugar stable, so you avoid those dreadful afternoon crashes where you want to do nothing else but lounge around and take a nap.

This macro split is also good for you if you like to stay active or are on your feet often. The carbohydrate intake fuels movement, while it has enough fats to support brain health.

Best for Weight Loss and Fat Loss

When you follow the 50/30/20 split, half of what you eat comes from protein-rich foods like salmon, chicken breast, or Greek yogurt. These foods help your body build and keep muscle. More muscle means your body burns more calories even when sitting around.

The biggest advantage of eating this way is that it helps control hunger. When you eat more protein, your body releases hormones that make you feel full and satisfied. It’s a natural way to eat fewer calories without thinking too much about it.

Can It Work for Muscle Gain or Maintenance?

According to this study, after the age of 40, women typically lose 3-8% of their muscle mass each decade, and this number gets even worse later on. This means your body needs more protein than ever during this time to fight against muscle loss.

So, while the 50/30/20 split works great for weight loss, it's also excellent for maintaining or building muscle mass.

How to Calculate Your 50/30/20 Macros

Working out your macro needs isn't as complicated as it might seem.

You can start by figuring out how many calories you need each day. A good starting point is multiplying your current weight by 12 pounds (if you want to lose weight) or by 13-14 pounds (if you want to maintain your weight.)

For example, if you weigh 160 pounds and want to lose weight, you'd need about 1,920 calories daily (160 × 12 = 1,920).

Now, let's break those calories into the 50/30/20 split. Using our 1,920-calorie example:

• For protein (50%): 1,920 × 0.50 = 960 calories from protein
• For carbs (30%): 1,920 × 0.30 = 576 calories from carbohydrates
• For fats (20%): 1,920 × 0.20 = 384 calories from fats

To convert these calories into grams, remember that protein and carbs have 4 calories per gram, while fats have 9 calories per gram. So, in our example:

• Protein: 960 ÷ 4 = 240 grams
• Carbs: 576 ÷ 4 = 144 grams
• Fats: 384 ÷ 9 = 43 grams

Sounds simple, doesn’t it?

Of course, doing the meat is just one part. You need to follow through, and this is where meal planning comes in.

Meal Planning with the 50/30/20 Split

Planning meals around the 50/30/20 split takes some practice but gets easier over time.

The key is spreading your macros throughout the day rather than cramming everything in one meal, especially protein.

Sample Daily Meal Plan Example

Let's look at how you might structure your day using our previous 1,920-calorie example. Start your morning with a protein-packed breakfast of three egg whites and one whole egg scrambled with spinach and mushrooms. Add a slice of sprouted grain bread with a quarter avocado for your carbs and healthy fats. This combination gives you around 25 grams of protein, helping you start working toward your daily target.

For a mid-morning snack, try mixing plain Greek yogurt with a small handful of berries and a sprinkle of chia seeds. This provides another 15-20 grams of protein. The best part? It keeps your blood sugar stable.

Blood sugar control becomes more challenging in middle-aged women. So, having these balanced snacks can help prevent mid-way energy crashes.

Lunch might include a generous portion of grilled chicken breast served over cauliflower rice with roasted vegetables and a tablespoon of olive oil. In total, this meal delivers about 35 grams of protein.

Consider having cottage cheese with cucumber slices and a few almonds for an afternoon snack for a steady energy source. The protein and healthy fats help stabilize your mood and energy levels.

Best Food Choices for Each Macronutrient

High-Protein Foods (50%)

Getting half your calories from protein might seem challenging at first, but there are many delicious options beyond chicken breast. Fish like cod, halibut, or rainbow trout offer high-quality protein while providing omega-3 fatty acids that help fight menopausal symptoms like hot flashes. Plant-based proteins such as tempeh, edamame, or lentils bring fiber along with their protein content, supporting digestive health during hormonal changes.

Here’s a tip: take note of these protein sources. A cup of rolled oats provides about 10 grams of protein, while Brussels sprouts offer 4 grams per cup.

When you combine these with other protein-rich foods throughout your day, they help you reach your protein goals while providing important nutrients for bone health,

Healthy Carbohydrates (30%)

Ancient grains like farro or amaranth offer more protein than traditional wheat products. Meanwhile, alternatives like Japanese sweet potatoes or purple yams give you complex carbohydrates and antioxidants. Finally, green peas serve double duty, providing both carbohydrates and protein, while butternut squash offers vitamin A and potassium, nutrients that support skin health and help manage blood pressure.

Essential Fats (20%)

Less fat doesn’t mean no fat at all. If anything, this means that you should pick your fat sources carefully.

Ideally, you should eat nutrient-dense essential fats, such as raw, unsalted macadamia nuts and cold-pressed extra virgin olive oil.

Adjusting the 50/30/20 Macros for Your Goals

The 50/30/20 macros is more of a guideline than a fixed number. It’s still up to you to tweak your day-to-day intake based on your activity.

Tweaking the Ratio for Higher Activity Levels

On days when you do more intense workouts, you might increase your carbohydrates to 35% of your calories, adjust fats to 15%, and keep protein at 50%. For example, if you enjoy a morning lap around the pool or a quick run around the block, add an extra serving of quinoa or sweet potato to your post-workout meal. This gives your body more energy for recovery without sacrificing your high protein intake goal.

The key is listening to your body and making adjustments based on how you’re feeling for the day and the kind of activities you plan on performing or have performed already.

Common Modifications for Fat Loss or Muscle Gain

On the other hand, if you’re looking to lose fat or gain more muscle, you might want to decrease or increase your overall calorie intake by about 10%.

So, for fat loss, lower your daily calorie total to around 1,728 calories. To build or maintain your muscle mass, you’ll want to bump it to around 2,112 calories. All the while, you should keep the same macro split.

Regardless of the chances you plan on making, give your body enough time to adjust.

Start with small adjustments and monitor how you feel before making bigger changes.

Common Mistakes and How to Avoid Them

Miscalculating Calories and Macros

One frequent mistake is forgetting to count cooking oils and dressings in your daily totals. If you’re not careful, you could be adding as much as 500 unnecessary calories to your meals throughout the day, which, over time, can hold back your weight loss offers. Also, eyeballing is never a good idea, especially if you’re new.

Beginners might think that they only added a tablespoon of something, like almond butter, for example. But in reality, it could be two or three tablespoons.

If you make both of these mistakes every day, you could be adding half to your daily calorie intake total and be none the wiser.

So, we recommend using measuring cups and a food scale to develop a better understanding of true portion sizes during the first few weeks following the 50/30/20 split.

Another common error is not spreading protein intake evenly. You don’t need to eat 60 grams of protein in one sitting. If you want to, you could. Then, you’d have to worry about eating less protein in your other meals unless you’re looking to bulk up or do hardcore strength training, which is another problem.

The best way to add more protein is to do it per meal. Make it a point to eat only 25 to 30 grams of protein per meal or snack. If you do this, you won’t have to worry about meeting your daily protein requirement, which, in our example, would translate to roughly around 240 grams.

Not Getting Enough Healthy Fats or Fiber

While this macro split includes less fat than other approaches, skimping on healthy fats can affect your hormone balance. Menopausal women, in particular, will want to have more of these, not less.

Healthy fats manage inflammation and support brain health. Both are great to have at any age, especially when you’re over 40.

Finally, don’t forget fiber. The high-protein meals can make fiber intake feel like afterthought. Eating protein-rich and fiber-rich vegetables like artichokes or jicama is a good way around this.

Final Thoughts on the 50/30/20 Macro Split

As you age, your body goes through big changes. In your 40s, your metabolism slows down. You might notice you're gaining weight despite eating the same amount of food. This happens because your hormones have dropped from their peak, especially estrogen. These physiological transformations can make it harder for your body to build and keep muscle.

The 50/30/20 split tackles these challenges head-on. The high protein content, which could come from cottage cheese, lentils, or chicken breast, helps maintain muscle mass. Also, by switching to the 50/30/20 split, you’re more likely to get through afternoons without reaching for a sugary snack.

Remember that perfection isn't necessary or realistic. Some days you might hit your macro targets exactly, while other days you’ll miss the mark. What matters is you started. Your body will eventually get used to it.

With patience and consistency, this approach can help you navigate the physical changes that your body will go through over the years while helping you maintain your strength, energy, and vitality.