Best Macros for Women Over 40 (for Weight Loss, Energy & Hormone Support)

During the fourth decade, women face one of their biggest health declines. Beyond age-related decreases in bone density, muscle mass, and an increased risk of chronic illness, they face the onset of menopause, further impacting their quality of life.

Fortunately, nutrition can help. However, what worked in our 20s no longer applies now.

In this article, we discuss macros for women over 40. We cover how macronutrient requirements change, correct ratios, macro-friendly foods, a sample meal plan, and strategies for daily intake.

Best Macros for Women Over 40 Guidelines

• Protein: 20–30% of total calories (1.4-1.6g/kg/day) (25–35 g/meal)
• Carbohydrates: 45–55% of total calories (28–35 g/day of fiber)
• Fats: 25–35% of total calories

Disclaimer: This information is provided for educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your health, diet, or lifestyle.‍

How Macronutrient Needs Evolve After 40

Throughout our lives, our daily macronutrient requirements evolve. In our late teens and 20s, our overall health is at its peak before steadily declining as we reach 40. One area in particular is energy expenditure.

Research shows that energy expenditure is split into categories:

• Resting metabolic rate: 60–80%
• Thermic effect of meals: 10%
• Non-exercise activity thermogenesis (NEAT)/Exercise: 20–50%

A major reason for this is the decline of NEAT and fat-free mass (muscle, bone, brain, liver), which results in a decline of energy expenditure of 1–2% per decade.

Sources illustrate that NEAT refers to movements such as daily non-exercise movements, including incidental walking, typing, and performing yard work. This can lead to a loss of muscle and bone mass. Combined with the decrease in size of metabolic tissue, such as the brain and liver, it can result in a slowing of metabolism.

This results in weight gain and obesity, which is shown to lead to low-grade chronic inflammation and a host of chronic illnesses such as hypertension, cardiovascular disease, and cancer.

Furthermore, excess body fat, decreased physical activity, poor diet, and sleep are associated with decreased insulin sensitivity, which can lead to metabolic syndrome, nonalcoholic fatty liver disease (NAFLD), and type 2 diabetes.

Below, we discuss how macros need to evolve after 40, how adjusting your macronutrients can help address these changes, and improve overall health.

Slowing Metabolism and Its Impact on Calorie Needs

Entering our 40s can be accompanied by a slowing of our metabolism. As mentioned, this is due to reduced NEAT and fat-free mass. This can make it difficult for many women to expend energy, leading to potential weight gain.

Manipulation of calorie intake is required to address these changes, which can be achieved by forming a calorie deficit, which is consuming fewer calories than you are burning each day.

Sources suggest the recommended daily calorie intake for women is approximately 2,000. These figures can vary based on age, height, weight, and activity level.

Below is the formula for calculating your total daily energy expenditure (TDEE) by multiplying bodyweight by activity factors (kcal)

• Sedentary (desk job, little exercise): 22-26 kcal/kg
• Lighlty active (light exercise 1–3x/week): 26–30 kcal/kg
• Moderated active (exercise 3–5x/week): 30–34 kcal/kg
• Very active (hard exercise 6–7x/week): 34–38 kcal/kg
• Extra Active (athlete + physical job): 38-42 kcal/kg

From here, multiply by body weight with energy factors that correspond with activity level.

• Body Weight x Activity Factor = TDEE
• 70 kg x 30–34 kcal/kg (moderate activity) = 2100–2380 kcal/day

From here, we can apply a percentage deficit of 10–20% for a calorie deficit.

• 2100-2380 - 10% = 1890–2142 kcal
• 2100–2380 - 20% = 1680–1904 kcal

Below, we provide a table of TDEE for women based on moderately active 60kg, 70kg, and 80kg women, including deficit 20% example.

These figures can be rounded down to the nearest hundred for easier calculation.

We recommend performing 2–4 resistance training sessions per week and prioritizing protein intake (1.6–2.2g/kg/day)

For example:

• 70 kg x 1.8 = 126 g of protein/day

Combined with a nutrient-dense diet rich in protein and fiber, it will help improve your satiety to combat a slowing metabolism

The Role of Hormonal Changes (Perimenopause)

For women, things are made worse when we enter menopause, which is signified by 12 months without a period.

Before this, reproductive hormones estrogen and progesterone begin to fluctuate and decline. highlighting a state of perimenopause. This can result in symptoms such as hot flashes, night sweats, poor sleep, increased appetite, weight gain, and mood changes.

This is because estrogen and progesterone are vital for many areas of our body. Estrogen supports bone health, the immune system, the brain, metabolic function, and cardiovascular. Meanwhile, progesterone supports neurological health, bone, and mood, and prevents cancer. When these decline, it can affect quality of life.

Altering macronutrient intake can combat these effects, including the prioritization of protein, dietary fiber, and omega-3 fatty acids.

Protein helps to preserve muscle mass, which can contribute to energy expenditure. While studies indicate it also improves satiety and increases metabolism, which can all improve weight management.

Fiber is shown to help decrease LDL (bad cholesterol), blunt post-meal blood glucose levels, and improve fullness. Meanwhile, omega-3 offers anti-inflammatory properties and cardiometabolic support.

Increased Risk of Muscle Loss and Weight Gain

The decrease in estrogen can also lead to increased appetite and abdominal fat, while muscle mass and bone minerals slowly decline. Estrogen plays a role in maintaining muscle mass. As it declines, muscles atrophy, contributing to weakness, which can impair function.

This weakening of muscles also leads to bone loss, as one of the biggest determinants of bone density is mechanical stress, in the form of gravity and muscular tension.

Furthermore, weakened muscles lead to loss of function, reducing our ability to perform daily movements against gravity. This results in further loss of bone mineral density, osteoporosis, frailty, and poor quality of life.

Estrogen decline also comes with a rise in the stress hormone cortisol, which can lead to increased appetite. When stressed, cortisol levels increase by approximately nine times, significantly increasing our appetite.

Here is a series of effective guidelines to help preserve muscle and maintain a healthy weight:

• Prioritize protein by aiming for 1.4–1.6g/kg/day (1.8-2.2g/kg/d)
• Aim for 25–40 g per meal with 2.5–3 g leucine
• NEAT/step target (7,000–10,000 steps per day)

Greater Risk of Chronic Illness

The major hormonal shift of the 40s leads to a greater risk of chronic illness due to increases in abdominal fat. As mentioned, this causes chronic low-grade inflammation, leading to cardiovascular disease, diabetes, and cancer

Fortunately, diet, nutrition, and weight management can reduce the risk of chronic illness. A weight loss of 5%–10% of total body weight can improve risk markers, preventing type-2 diabetes, cancer, joint pain, depression, and cardiovascular disease.

Below is a list of recommendations that can help with weight loss, including protein to maintain fullness, unsaturated fats to reduce inflammation, and low-GI swaps to provide sustainable energy.

• Aim to consume 28–35 g of fiber per day
• Prioritize unsaturated fat foods (fatty fish, walnuts, almonds, avocado oil)

Make the following high-GI swaps for low-GI swaps to stabilize blood sugar:

• White bread → Whole grain/rye bread
• Sugary cereal → Rolled oats, steep-cut oats, muesli
• White rice → Brown rice, wild rice, quinoa
• White pasta → whole wheat pasta
• Soft drinks/juice → water, sparkling water
• Candy → Berries, apples, grapes, pears

Optimal Macro Ratios for Women in Their 40s

Macronutrients, known as our proteins, carbohydrates, and fats, are required to maintain muscle mass, fuel our bodies, and support the body’s systems.

These figures will vary based on your calorie intake.

Recommended Macro Ratios (by Goal & Activity)

Below, we have listed suitable macronutrient ratios to align with your diet. We base these figures on a 2,000-calorie diet.

These can be adjusted depending on your hunger, training volume, and phase of your menstrual cycle.

• Hunger/Low Energy: May require a calorie increase to improve satiety or boost energy (approximately 10%)
• Low Training Volume: Lower activity means lower energy requirement. Decrease calorie intake by 10%
• High Training Volume: Increase calorie intake by 10% to account for greater energy requirements.
• Luteal Phase (Week before period): Increase calorie intake by 10% to support cravings and energy.
• Follicular Phase (Post-period): Decrease calorie intake by 10% if there is a decrease in appetite.

Protein: How Much, When, and Quality

Protein intake is vital for combating the decline of muscle mass and the increase in appetite women experience in their 40s.

The recommended daily protein intake is approximately 1.0–1.2 grams of protein per kilogram of body weight daily.

E.g.

Bodyweight x recommended daily intake

70 kg x 1.2 g/kg/bw =  84 grams of protein/day

We recommend dividing this into 25–40g across 3–4 meals. This will make it more manageable and improve satiety after each meal, reducing hunger and cravings.

Protein also has a greater thermogenic effect, meaning it burns more calories during digestion compared to carbs or fats. Combined with improved satiety, means fewer calories consumed, making it essential for weight management and weight loss.

High-protein foods that are an excellent source of leucine include chicken breast, turkey breast, tuna, pork, beef, soybeans, and pumpkin seeds.

Carbohydrates: Fiber First, Quality, and Timing

Carbohydrates are an essential part of our nutrition, providing energy to the body and brain while supporting our muscles, organs, digestive system, and immune system.

There are different types of carbohydrates: simple carbohydrates, complex carbohydrates, and fiber. The aim is to consume a combination of different carbohydrates to balance glycemic load, which is the total impact a serving of food has on blood sugar.

Simple Carbohydrates

Simple carbohydrates such as sugary foods, soda, honey, and sugar break down quickly, causing a rapid rise in blood sugar and insulin, increasing glycemic load.

Considered to be a calorie-dense food option, simple carbohydrates will use up your daily calorie intake and often lead you to feel tired and hungrier than before.

However, foods such as white rice, bananas, and honey can help post-workout as they can be quickly digested to replenish the body’s energy stores (glycogen).

Here are three simple carbohydrate swaps that will lower your glycemic load:

• Soda (soft drink) → seltzer
• Sweetened yogurt → skyr + berries
• White bread → seeded wholegrains

Complex Carbohydrates

Complex carbohydrates, such as apples, broccoli, lentils, spinach, unrefined whole grains, and brown rice, provide sustainable energy, gradually increasing blood sugar, and helping lower glycemic load.

Many of these also contain fiber, which can lower glycemic load and promote healthy digestion and improve satiety.

Below is a list of complex carbohydrate foods, including serving size, fiber, and GI:

Here are some carbohydrate swaps to help you meet your daily fiber intake (28-35 g/day) and lower glycemic load:

• White rice (1 cup) → Quinoa (½ cup)
• White bread (2 slices) → Rye bread (1 slice)
• Potato (1 medium) → Lentils (½ cup)
• Sugary cereal (1 cup) → Steel-cut oats (⅓ cup)
• White pasta → Chickpea or lentil pasta (¾ cup)
• Watermelon (2 cups) → Berries (1 cup)

Healthy Fats: Types, Targets & Menopause Support

Fats should account for approximately 25–35% of your daily calorie intake. Categorized into monounsaturated, polyunsaturated, saturated, and trans fats, we must identify the healthy and unhealthy fats to support overall health.

Daily healthy fat goals based on calorie intake (1 g = 9 kcal):

Healthy Fat Consumption Goals

• 25–35% of dialy calories
• Or 0.8–1.2 g/kg
• Consume 2 servings of oily fish per week, rich in Omega-3 fatty acids (EPA/DHA)
• Consume ALA foods such as flaxseeds, chia seeds, walnuts, and leafy greens.

They can be found in foods such as salmon, tuna, mackerel, sardines, flaxseeds, chia seeds, walnuts, avocado, soy, and leafy greens.

These foods can lower cholesterol, reduce inflammation, and improve blood pressure. This makes it essential for women in their 40s and those going through menopause.

Adjusting Macros for Different Health Goals

Manipulating macronutrient ratios can help you achieve your health goals. Here is an example for  a woman over 40 wanting to lose weight:

• Weight Loss → Calorie deficit → increase protein intake (30% of total calories or 2.0 g/kg/day) → Lower carb 40%, fat remains 30%

Below is a list of different health goals and how you can change your macronutrients to achieve them.

Weight Loss and Reducing Belly Fat

Adjusting your diet for weight loss and reducing belly fat requires a calorie deficit. While many aim for a daily deficit, aiming for a weekly average deficit provides a little more flexibility, especially if you have plans for dining out.

During a calorie deficit, you must focus on increasing protein intake to improve satiety and preserve muscle mass. Alongside this, complex carbohydrates should be prioritized for sustainable energy, while healthy fats can offer hormone and anti-inflammatory support.

Below is an example of macronutrient ratios for weight loss.

• Calories: Calorie deficit (consume fewer calories than TDEE)
• Protein: 30–35% (1.6–2.0 g/kg/day)
• Carbohydrates: 30–45%
• Fats: 30%
• Nutrition Goals: Aim for a weekly deficit.

Muscle Preservation and Bone Health

Not all changes to nutrition are about weight loss. For women in their 40s, it can be about preserving muscle mass and bone density.

This requires consuming maintenance calories. This is when you consume the same amount of calories as you are burning, sustaining your weight. During this, we will also use similar macronutrient ratios to weight loss and reducing belly fat figures above, as they focus on high protein.

• Calories: Maintenance calories (consume calorie intake equal to TDEE)
• Protein: 30%
• Carbohydrates: 40%
• Fats: 30%
• Exercise: 2–4 resistance training sessions per week
• Steps: 7,000–10,000 steps/day
• Nutrition Goals: Calcium (1,000-1,200 mg/day) + vitamin D

Nutritionally, muscle preservation stays the same; however, we must add other elements, such as exercise (resistance training, walking) and nutrient intake (calcium, vitamin D) to stimulate muscle mass and preserve bone health.

Combining these elements will reduce the onset of osteoporosis and sarcopenia (age-related muscle loss).

Boosting Energy and Managing Hormonal Symptoms

Many women, enter their 40s can experience fatigue and menopause symptoms. To combat this, you must focus on boosting energy levels with complex carbohydrates and fiber, and stabilizing hormones with healthy fats.

• Calories: Maintenance calories (consume calorie intake equal to TDEE)
• Protein: 15–25%
• Carbohydrates: 45–55%
• Fats: 20–35%
• Nutrition Goals: 28–35 g fiber/day, magnesium-rich foods, consistent meal timing to improve sleep

Healthy fats, such as omega-3 fatty to reduce inflammation and support our brain, heart, eyes, and skin, while magnesium-rich foods, such as avocado, banana, spinach, edamame, and almonds, can ease menopause symptoms.

Body Recomposition (Increase Muscle and Fat Loss)

Body recomposition is focused on building muscle and burning fat. This requires a calorie surplus, increased protein, and resistance training 2–4 times per week, and walking 7,000–10,000 steps/day.

• Calories: Calorie surplus (consume more calories than TDEE)
• Protein: 25–35% (1.4–1.6 g/kg/day)
• Carbohydrates: 45–55%
• Fats: 25–30%
• Exercise: Resistance training 2–4 times a week, walking 7,000–10,000 steps/day

Macro-Friendly Foods for Women Over 40

Understanding how calories and macronutrients are a powerful tool for managing our nutrition. It enables us to modify our diet based on our fitness goals. Now that we know which macronutrients we need, it's time to discuss macro-friendly foods for women over 40.

High-Protein Foods for Muscle Maintenance

There are many healthy high-protein food options containing reduced sugar and fat, which makes it easier than ever to hit our protein goals. We recommend developing your diet plan around a variety of these foods to hit your daily protein target.

Below is a list of animal- and plant-based high-protein foods per serving size.

Low-Glycemic/Low-GL Carbs for Steady Blood Sugar

Selecting low-GI carbohydrate food is essential for a balanced diet as they offer a sustained energy release and a gradual increase in blood sugar. Combined with high-protein foods will help improve satiety and maintain energy levels.

Below we provide 6 swap ideas for a low-GL plate with each plate containing 30–50 g of carbohydrates.

• 1 cup cooked white rice → 1 cup cooked quinoa (45 g carbs)
• 1 ½ cups cooked white pasta → 1 cup cooked chickpea pasta (35 g carbs)
• 1 cup mashed potatoes → 150 g roasted sweet potato wedges (35 g carbs)
• 2 slices white bread → 2 slices whole grain bread (40 g carbs)
• 1 cup cornflakes → ½ cup dry steel cut oats (40 g carbs)
• 250 ml juice → 1 medium + 10 almonds (30 g carbs)

Heart-Healthy Fats for Hormonal Balance

Foods containing omega-3 have protective and anti-inflammatory properties that can help the rising inflammation from decreased estrogen, which can reduce symptoms such as hot flashes and night sweats.

Below is a list of foods that contain healthy fats.

Here are examples of daily targets:

• Extra-virgin olive oil: 1–2 tbsp daily (salad, cooking)
• Nut and seeds: 30 g daily (20 almonds or 2 tbsp mixed seeds)
• Fish: 2 servings per week
• Omega-3 (EPA/DHA): Fish
• Omega-3 (ALA): Plant-based foods, including flax, chia, walnuts, and canola oil‍

Sample Meal Plan with Balanced Macros for Women Over 40

Below, we have created two one-day meal plans to help kickstart your diet plan. One is for fat loss and the other for weight maintenance. The meals below are based on calorie content. If you decide to follow this daily plan, consider adding it to a nutrition-tracking app for an accurate breakdown.

Weight and Fat Loss Meal Plan

This is based on a daily calorie intake of 1,700 for someone wanting to lose weight.

• Calories: 1,700
• Protein: 30% (127g)
• Carbohydrates: 40% (170g)
• Fats: 30% (56g)

Vegetarian Swaps

• Protein Chia Pudding with Almonds and Mixed Berries
• Grilled Tempeh and Quinoa Salad
• Air-Fried Tofu with Brown Rice

Weight Maintenance Plan

This plan is based on a daily calorie intake of 2,000 for someone wanting to maintain weight.

• Calories: 2,000
• Protein: 20% (100 g)
• Carbohydrates: 55% (275 g)
• Fats: 25% (56 g)

Vegetarian Swaps

• Tofu Scramble with Avocado Toast
• Lentil & Sweet Potato Curry with Brown Rice

Practical Strategies for Balancing Macros Daily‍

The beginning of your healthy eating and macronutrient tracking can seem like a challenging task. Below, we share practical strategies, including planning, batch cooking, and portion control, to make this more manageable.

Planning Meals Around Your Macro Goals

Planning your meals around your macros is one of the best ways to hit your macro goals. For many, protein and carbohydrates will be the main focus of their meals.

Let’s use the macronutrients from the section above as an example. For each main meal of the day, we want to have approximately 31.25g of protein and 42.5g of carbohydrates.

This can be 100g of chicken breast (31g of protein) and 180g of brown rice (41.4g of carbohydrates). These two foods combined also contain less than 5g of fat.

Batch cooking is an excellent way to prepare and save time for the week ahead

Here is a 3-step batch cooking template to streamline the process that can be used with the foods listed above.

• Step 1: Anchor 30 g protein
• Step 2: Add 1–2 carbohydrate portions (30–50 g)
• Step 3: Add 10–15 g of fats

Aim to anchor each meal with a source of protein to ensure they meet protein requirements, then add your complex carbohydrates and healthy fat.

Using Simple Portion Control Methods

One of the biggest misconceptions about healthy eating is that because we are eating healthy, portion sizes don’t matter.

Sadly, they do! Take those healthy walnuts, for example. While they are an excellent source of omega-3, they are calorie-dense, and eating a few too many can blow out your daily calorie limit. This is why portion control is essential!

Simple portion control methods include:

• Protein the size of your palm
• Cupped-hand of carbs
• Thumb-sized fats
• Fist-size vegetables

Alongside this, consider the following to manage caloric intake:

• Eat protein first
• Drinking water before meals
• Using a smaller plate
• Eating slowly
• Take mid-meal pauses
• Buy snacks in single-serving portions

Additionally, we recommend taking a mental note of your portion sizes when using the meal tracking apps. In the beginning, you won’t know what 100g of chicken, 180g of brown rice, and 1 cup of steamed vegetables look like. But after a week or two of preparing them, you will almost be preparing them without weighing them.

How to Track Macros Effectively

Tracking macros can help you take control over your nutrition. Here is an easy 4-step breakdown for calculating your marcos:

• Estimate TDEE (Maintenance calories)
  • Bodyweight x activity
  • E.g. 70 kg x 30–34 kcal/kg (moderate activity) = 2100–2380 kcal/day
• Set Calories
  • Fat loss: TDEE -10–20%
  • Muscle gain: TDEE +5–15%
• Set Protein
  • 1.2–1.6 g/kg (up to 2.0g/kg during deficit)
• Split Carbs and Fats
  • Divide the remaining calories between carbs and fats.
  • E.g., 55% carbohydrates, 25% fats

Determining your TDEE can also be used to calculate your weekly average.

Example

• Target = 2100 kcal x 7 days = 14,700 kcal

This way, you can configure your daily intake to meet your needs, which is great for weekends, social meals, and training days.

Example

• Monday–Friday: 2,000 kcal
• Saturday–Sunday: 2,350 kcal

Below, we detail effective ways to improve your macronutrient tracking to help you refine the process.

‍Best Apps and Tools for Women Over 40

Tracking your macronutrients can be a challenging task. Fortunately, there are a number of applications that can help us streamline the task.

These are the best apps for managing your macronutrients.

• Reverse Health – Dedicated health app for women over 40 ‍
• Noom – Focus on behavior change and coaching
• MyFitnessPal – Extensive food database for nutrition tracking
• Cronometer – Great for tracking micronutrients (vitamins, minerals, omega-3)
• Lose It! – Accurate and easy to use barcode scanner

Tips for Dining Out and Staying on Track

Dining out is an exciting part of life; however, when we start to track our calories, it can take the joy out of getting a meal with friends. But let us assure you that it doesn’t have to be this way.

Here, there are several ways we can approach dinner out.

• Adjust Daily Calories – We can reduce our daily calorie intake earlier that day to account for the calories we will be consuming that evening. This can be reducing breakfast and lunch portion sizes.

• Adjust Weekly Calories – This can be achieved by reducing calories across the span of a week to account for your dinner on Saturday night.

• Just Enjoy Yourself – The last option is to just enjoy yourself. Managing your calories and macros is a big commitment, and doing it all the time can feel restrictive. Giving yourself cheat meals each week will help keep your sanity and even help you sustain this long-term.

• Pre-log Entrée – View the menu online so you can plan to meet your calorie and macro requirements.

• Order Protein First – Select a lean protein anchor.

• Budget One Drink or Dessert – Allow for one drink or dessert.

Common Mistakes to Avoid When Adjusting Macros

When it comes to shifting our diet towards healthy food options it can be tempting to cut calories and ignore carbs. While these practices may cut calories, they can result in a unsuitable weight management plan.

Below we present common mistakes in adjusting your macronutrients, and how to avoid them.

Skipping Fats for Faster Weight Loss

First on the list is skipping fats. For a long time, low-fat foods became the king of the diet industry as marketing companies boosted sales with low-fat labels. This leads many to believe fat is bad, resulting in many women skipping fat to accelerate weight loss.

However, as we know, fat should make up 20–35% of a healthy diet, and going below 0.8 g or 20% can negatively impact hormonal health.

Overloading on Protein Without Considering Calories

Protein is incredible for building muscle and improving satiety; however, eating large amounts unnecessarily can lead to exceeding your daily calorie intake.

Protein may exceed 2.0–2.2 g/kg for short phases such as fat loss. However, this must be calculated. We recommend identifying your daily goals and aiming to hit those targets consistently. This will improve your ability to manage weight and help you sustain your nutrition long-term.

Ignoring Carb Quality (Simple vs. Complex)

Ignoring the quality of your carbohydrates is a common mistake that can lead to feelings of hunger. While both forms fuel the body, complex carbohydrates will sustain your energy levels for a longer duration.

Aim to consume whole food carbs such as oats, quinoa, beans, fruit, and vegetables, while consuming 6–10 g of fiber each meal. Paired with lean protein will help reduce glucose spikes, hunger between meals, and stop you from snacking on calorie-dense, poor food options.

‍Only Tracking Weekdays

Tracking weekdays only often provides a sense of freedom. However, it can lead to calorie blowouts.

If you know you will eat more on the weekend, calculate your weekly average and increase your allowance. This way, you can indulge in social meals or calorie-dense foods without exceeding your limit.

Conclusion: Embracing Your Macro Needs for Health in Your 40s

Entering our 40s can be a scary time for many. But it does not have to be! With the correct nutrition and balance of macronutrients, there is no reason you can’t launch into your fourth decade healthier than ever before.

To begin, focus on these week-one goals to regain control:

• Set Protein: Plan 3 protein-anchored meals/day
• Fiber Targets: Aim for 6-10 g/meal totaling 28g–35g/day
• Training: Perform 2 resistance training sessions and 7,000 steps/day

Quick Macro Calculator for Women 40–49

Alongside this, perform your quick macro calculation to meet your dietary requirements:

• Estimate TDEE (Maintenance calories)
  • Bodyweight x activity
  • E.g. 70 kg x 30–34 kcal/kg (moderate activity) = 2100–2380 kcal/day
• Set Calories
  • Fat loss: TDEE -10–20%
  • Muscle gain: TDEE +5–15%
• Set Protein
  • 1.2–1.6 g/kg (up to 2.0g/kg during deficit)
• Split Carbs and Fats
  • Divide the remaining calories between carbs and fats.
  • 45–55% carbohydrates, 25%--35% fats

Below are the macronutrient examples for different body weights with protein 1.2–2.0 g/kg, and carbs and fats rounded for easy calculation.

‍Perimenopause & Menopause: Targeted Macro Tweaks

Perimenopause and menopause are the result of lowered estrogen levels. This leads to muscle loss, impacts insulin sensitivity.

Scientific evidence also shows that this can alter fat distribution, where the body stops depositing fat to the hips and thighs (pear-shape), and begins to deposit around the abdomen (apple-shape). This leads to low-grade chronic inflammation, increasing the risk of chronic illness.

Macros must then be tweaked to accommodate these changes. These include:

• Protein: 1.2–2.0 g/kg/day is required to preserve muscle, which can be met by consuming 25–35 g each meal (3–4 meals)
• Fiber Focused: 25–30 g/day is required to maintain satiety, gut health. This can be done by consuming whole grains, vegetables, legumes, and seeds.
• Moderate Carbs: lower carb intake to 40–45% to allow for higher protein intake. Focus on low-GL food sources such as quinoa, berries, lentils, and beans. These will provide sustainable energy.
• Adequate Fats: 25–30% of calorie from foods such as extra virgin olive oil, avocado, nuts, oily fish for hormone and joint support.

We also recommend to improve sleep:

• Avoiding high-carb meals late at night to lower the rate of hot flashes and night sweats.
• Prioritize protein at breakfast for appetite control.
• Hydrate well, avoiding caffeine after 3 pm

Troubleshooting & FAQs for Women Over 40

How many carbs should a 40/45-year-old woman eat?

Women ages 40 to 45 years old should consume 100–150 grams of carbs per day. This is 3–4 g/kg low activity, 4–5 g/kg for lightly active, and 5–7 g/kg for moderately active women. This should come from nutrient-dense complex carbohydrate foods including whole grains, vegetables, fruits, and legumes.

What should macros be to lose weight?

Macros for weight loss is 40% carbohydrates, 30% protein, and 30% fat. These provide sufficient energy and hormone support, while offering enough protein to preserve skeletal muscle mass.

Protein target to lose weight?

The protein target to lose weight is 2 g/kg during a calorie deficit. This is increased to preserve skeletal muscle mass and improve fullness.

Macro ratio for weight loss female?

The macro ratio for weight femal weight loss is 40% carbohydrates, 30% protein, and 30% fat. This ratio ensures fat intake is maintained for hormone support, protein to preserve muscle, and carbohydrates to fuel the body.

Safety & When to Get Professional Help

If you unsure or have pre-exsiting conditions and would like further guidance with your nutrition, seek they advice of a licensed healthcare professional.

This is general nutrition guidance and not a substitute for personal medical advice. Women with diabetes, cardiovascular disease, kidney disease, osteoporosis under treatment, or those on hormone replacement therapy (HRT) should consult a qualified clinician before making changes. Always ensure any guidelines you follow are recent and evidence-based.

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