Macro Split for Body Recomp - This is What you Need

Looking to transform your body by building muscle while burning fat? You're in the right place. Body recomposition through proper macro splitting isn't just for fitness competitors or athletes.

Whether you're 25 or 55, understanding how to balance your macronutrients can help you achieve the strong, lean physique you want.

What Is Body Recomposition?

Unlike typical diets that focus only on weight loss or muscle gain, body recomposition requires a careful balance of eating and exercise. It’s like hitting two birds with one stop. It means losing fat while building muscle, allowing you to reshape your body without the rollercoaster associated with extreme dieting methods.

For women approaching their golden years, this approach is perfect. Unlike traditional weight loss, where the scale is your main measurement, body recomp focuses on changing how your body looks and functions, regardless of what the numbers say.

How Body Recomp Differs from Traditional Bulking & Cutting

The old-school approach to changing your body involved cycles of bulking (eating lots to gain muscle, but also gaining fat) and cutting (eating less to lose fat, but also losing muscle). Studies have shown that this yo-yo approach is bad for your body and mind. Body recomposition avoids this complication by using targeted nutrition to achieve your fitness goals without sacrificing your mental health

Understanding Macros for Body Recomp

Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a role in body recomposition, much like different ingredients work together in a recipe.

Protein: The Key to Muscle Growth and Retention

Protein is your body's building material for muscle. Research has proven that women benefit from eating 1.6 to 2.2 grams of protein per kilogram of body weight. This might sound like a lot, especially if you’re new to this kind of diet. But there are ways to meet these needs. For example, instead of always reaching for chicken breast, mix it up with Greek yogurt parfaits for breakfast, a tuna salad at lunch, and lentil curry for dinner with a frozen berry smoothie with protein powder for a quick mid-day protein boost.

Carbs: Fueling Performance and Recovery

Despite what fad diets might tell you, carbohydrates are important. They fuel your workouts and help your muscles recover. However, the warnings are right to make you cautious about where you’re getting your carbohydrates from. Rather than loading up on white bread or pasta, try sweet potatoes with your meals, quinoa as a base for lunch bowls, or steel-cut oats topped with fruit for breakfast. Aim for 40-50% of your daily calories from quality carbohydrate sources.

Fats: Supporting Hormonal Health and Satiety

Healthy fats are especially important for women’s hormonal health. They help absorb vitamins and keep you feeling satisfied, which you need more of during and after your menopausal years. Include sources like avocados in your salads and a handful of walnuts as a snack, or cook with olive oil and have an omega-3 fatty acid-rich lunch now and then like salmon.

The Ideal Macro Split for Body Recomp

The most effective macro split for body recomp typically falls within these ranges:

• Protein: 30-35% of daily calories
• Carbohydrates: 40-45% of daily calories
• Fats: 25-30% of daily calories

But these numbers are more of a guideline than a fixed rule. The reason why they’re a range is so that you can adjust them based on what your goals are for a particular period or how you’re feeling.

Standard Macro Ratios for Fat Loss & Muscle Gain

To give you a better idea of how much macronutrient you’ll need, eating 2,000 calories a day might look like:

• 150-175g protein (600-700 calories)
• 200-225g carbohydrates (800-900 calories)
• 55-67g fat (495-600 calories)

How to Adjust Your Macros Based on Progress

Your body will tell you if your macro split is working. Every 2-3 weeks, check the scale. If it isn’t budging, check how your clothes fit. If they’re becoming loose, or better yet, they’re starting to fit better than before, it’s a sign that you’re gaining more muscle mass.

For the first few months, your progress will be more noticeable. If it starts to stall, you can cut carbohydrates or fats by 5-10% (if you aren’t losing fat) or add 10-20 grams of carbohydrates before working out (if you’re feeling low in energy). You can add up to 10 to 15 grams of protein to your meals if your muscle soreness is lasting way longer than it should.

How to Calculate Your Macros for Body Recomp

While it might seem complicated at first, breaking down the process into smaller steps makes it manageable and helps you understand why each number matters.

Step-by-Step Macro Calculation Guide

1. Find your maintenance calories: Multiply your weight in kg by 30–33. For a 68 kg woman: 68 x 30 = 2,040 calories.
2. Set protein intake: 1.6–2.2g/kg of body weight (109–150g for 68 kg).
3. Assign remaining calories to carbs and fats: Prioritize carbohydrates if you’re active or healthy fats if you can’t spend more time working out or going through menopause.
4. Convert grams to calories: 1g protein = 4 cals, 1g carb = 4 cals, 1g fat = 9 cals.

Using Online Macro Calculators vs. Manual Tracking

While calculating macros manually gives you a deeper understanding of the process, online macro calculators can save time and reduce math errors. However, understanding the principles behind the calculations is still best, allowing you to make better adjustments when needed.

Use a food scale for 1–2 weeks to eyeball portions later for better accuracy.

Common Mistakes and Best Practices

Avoiding Common Pitfalls in Macro Tracking

Not eating enough protein is perhaps the biggest mistake most make when starting their body recomposition journey. It isn’t unusual for women to underestimate their protein needs. Instead of relying on traditional sources like protein shakes alone, incorporate more protein-rich whole foods like cottage cheese, lean poultry, fish, eggs, and legumes throughout your day.

Another common mistake is severely restricting carbohydrates. Rather than cutting it out of your diet, focus on timing their consumption around your workouts. Try having oatmeal with a banana before training and brown rice with your post-workout meal. This way, they’re fueling your workout sessions immediately.

Adjusting Your Macro Split for Plateaus

As we’ve previously mentioned, you’ll need to make adjustments eventually after some time. It’s normal. It isn’t a sign that you should stop. Rather, take it as a compliment that whatever it was you’re doing was working too well, and now your body has adapted, so it’s time for you to, for the lack of a better term, surprise it.

Start by increasing your protein intake slightly, aiming for the higher end of the recommended range (2.2g per kg of body weight). If that doesn't help, consider cycling your carbohydrates – eating more on training days and less on rest days.

For women experiencing hormonal changes, especially during menopause, you might need to increase your fat intake while keeping protein high. Healthy fats from sources like avocados, nuts, and olive oil can help maintain hormone balance while supporting muscle retention.

Recap: Optimizing Your Macro Split for Body Recomp

Success in body recomposition comes from consistency and patience. Rather than focusing solely on the scale, track your progress through multiple measures: progress photos, body measurements, strength gains, and how your clothes fit. Remember that hormonal fluctuations throughout the month can affect water retention and energy levels, so plan your macro adjustments accordingly.

Key Takeaways for Sustainable Results

1. Protein is queen—prioritize it in every meal.
2. Carbs and fats aren’t foes. Adjust them based on energy and hunger.
3. Track progress beyond the scale: photos, strength gains, and how clothes fit.
4. Time your carbohydrates around your workouts
5. Stay flexible. Your needs change with age, stress, and activity.
6. Adjust your macros based on your body's response and energy levels.

By following these guidelines and making adjustments based on your individual response, you can achieve your goals while maintaining a healthy relationship with food and exercise.

Sources:

1. Contreras RE, Schriever SC, Pfluger PT. Physiological and Epigenetic Features of Yoyo Dieting and Weight Control. Front Genet. 2019;10:1015. Published 2019 Dec 11. doi:10.3389/fgene.2019.01015
2. Gordon MM, Bopp MJ, Easter L, et al. Effects of dietary protein on the composition of weight loss in post-menopausal women. J Nutr Health Aging. 2008;12(8):505-509. doi:10.1007/BF02983202

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