Macros for Women Over 50 - The Ultimate Guide

What’s the best macros for women over 50? Believe it or not, there isn’t a universal answer.

While the general approach to dieting with macros remains the same regardless of age, several factors affect individual requirements. Determining the best macros for women over 50 means considering activity levels, health conditions, weight goals, and metabolism changes.

Keep reading to learn more about the best macros for women over 50.

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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.

Why Macros Matter More After 50

Macronutrient balance is important at all stages of menopause. However, during and after menopause can make it even more important for women over 50.

Declining estrogen levels shift metabolism and body composition. Preserving muscle and bone becomes more difficult, while the body stores more fat, which increases the risk of chronic illnesses.

Below, we explore how age affects macro needs and take a deeper look at the physiological changes that occur during the 50s.

H3: Metabolism, Muscle Mass, and Hormonal Changes

As you age, hormonal and physiological changes can lead to weight gain. Research indicates that resting energy expenditure declines by 1-2% per decade after 20. This is due to the decrease in fat-free mass (muscle, bone, brain, liver) and physical activity.

Studies show that muscle mass declines by 3–8% per decade after 30. Meanwhile, brain weight is shown to decline at the rate of 5% per decade after 40. This can have a significant impact on energy expenditure, as sources show that the brain represents approximately 2% of body weight, but accounts for roughly 20% of energy expenditure.

During the 40s, reproductive hormones estrogen and progesterone decline, affecting bone mass and fat storage. Studies show fat distribution shifts from around the hips and thighs (gynoid) to the abdomen (android).

This weight gain increases the risk of metabolic syndrome, including cardiovascular disease, hypertension, and diabetes.

How Aging Affects Macronutrient Needs

The age-related metabolic, muscle, and hormonal changes encountered during the 50s require adjustments to calorie and macronutrient distribution.

Monitoring calorie intake is essential for weight management. Alongside this, macronutrient intake must be modified to ensure the body is provided with sufficient fats, carbohydrates, and protein to sustain energy levels, improve satiety, maintain muscle mass, and regulate hormonal.

When combined with the right kind of exercises for menopause, a proper macronutrient balance can lead to muscle growth and improved strength even after turning fifty.

The Best Macro Ratios for Women Over 50

The best macronutrient ratios for women over 50 depend on what you want to achieve, how active you are, how active you want to become, and your overall health.

As a general rule of thumb, a proper macronutrient distribution for middle-aged women might look like this:

• Protein: 25-30% of total daily calories
• Carbohydrates: 45-55% of total daily calories
• Fats: 20-30% of total daily calories

Protein: Essential for Muscle Maintenance and Bone Health

Protein is vital for women over 50. A 2022 study revealed that adults over 50 years experience a decline in muscle and bone with age.

Muscle loss declines by 1-2% per year, resulting in muscle strength loss of 1-5–3.0% per year. Bone loss is also shown to decline by 3–5% per year. Combined, this leads to loss of function, increases the falls, and loss of independence.

Research shows that dietary protein contributes to muscle protein synthesis, which is essential for preserving skeletal muscle. When this is accompanied by resistance training, this helps to build lean muscle.

Furthermore, protein is shown to have a positive relationship with protein and bone density. The positive effects can help preserve strength and function.

Research recommends a daily allowance for protein is 0.8 g/kg/day for healthy individuals, which increases to 1.4–1.6 g/kg/day to build muscle. These requirements increase to 2.3–3.1 g/kg/day during weight loss to preserve muscle.

Aim for 25-30% of total daily calories from protein. We recommend adding 25-35 grams of protein to each meal to meet your protein goals.

Here is a list of quick protein combos to help hit your protein targets:

Combine these with high-quality protein sources like lean meats, fish, eggs, dairy, legumes, and plant-based proteins. A high-protein meal plan is a particularly good idea for healthy aging.

Carbohydrates: Choosing High-Fiber, Low-Glycemic Options

As your metabolism slows down during age, you should focus on the quality of carbohydrates to maintain your energy levels and manage weight.

Sources show that complex carbohydrates are made up of three or more sugars, meaning they take longer to digest. This provides a gradual release of blood sugar. Meanwhile, fiber promotes gut health, decreases blood cholesterol, and improves glycemic control.

Avoid refined sugars and processed foods. Instead, focus on complex carbohydrates like whole grains, fruits, and vegetables, which are particularly common in certain diet plans, such as the paleo diet.

Below is a list of low glycemic load carbohydrates (less than 55). These are slow-digesting foods that provide a gradual release of blood sugar and sustained energy.

Healthy Fats: Supporting Hormones and Heart Health

Dietary fat is crucial for hormone production and overall health. For many women, the 50s will enter the latter part of menopause and the beginning of postmenopause (45–55 years), where symptoms such as hot flashes, night sweats, mood changes, and weight changes can persist.

Healthy fats such as omega-3 fatty acids are important during this time. Research shows that these provide the foundation for hormone regulation while protecting against inflammation, cardiovascular disease, and neurodegenerative disease, which can occur as a result of declining hormones.

Allocate 20-30% of daily calories to healthy fats, including avocados, nuts, seeds, olive oil, and fatty fish. For this reason, the Mediterranean diet is particularly effective for menopause and weight loss.

How to Adjust Macros for Specific Goals

Women over 50 can adjust their macros to suit their specific goals. Below, we discuss how they can be configured to improve their weight management, maintain muscle mass, and enhance vitality.

Weight Management and Fat Loss

Prioritizing protein intake is the key to weight management. Beyond building muscle, protein is shown to increase metabolism and improve fullness, meaning fewer calories consumed and more calories burned, which is excellent for weight management and fat loss.

As mentioned, high protein intake is used to preserve muscle mass, which is vital for women over 50. For this reason, many individuals adopt the macro ratio of 40% carbohydrates, 30% protein, and 30%, allowing them to meet those higher protein goals.

This configuration helps you feel satisfied and fuller longer without increasing your caloric intake.

Enhancing Energy and Vitality

Energy needs can vary depending on your physical activity. Those participating in regular exercise will need to prioritize carbohydrate intake to fuel sessions and restore the body’s stored energy (glycogen) post-workout.

You’ll want to increase your carbohydrate intake slightly on more active days to support energy needs while adjusting your portions appropriately when you’re recovering. Meanwhile, healthy snacks are also great for balancing protein, complex carbohydrates, and healthy fats.

Nutrient-density must be prioritized regardless of your goals, being careful to select foods rich in vitamins and minerals relative to their calorie content.

Furthermore, focus on maintaining hydration. Research recommends a total daily fluid intake of 2,200 ml/day. Regular fluid intake also supports metabolism, aiding in digestion and nutrient absorption, which is crucial in the 50s. While any gaps in nutrition can be filled by taking supplements.

Sample Macro-Friendly Foods for Women Over 50

Incorporating macro-friendly foods into your daily meals can help you achieve your macronutrient goals while supporting your overall health and vitality, preparing you better for the next stage of your life.

Protein-Rich Foods

Lean Meats

• Chicken Breast: Low in fat and high in protein. It supports muscle maintenance and helps with weight loss and weight management.

• Turkey: Rich in protein and essential vitamins and minerals like B vitamins and selenium.

Fish

• Salmon: High in quality protein and omega-3 fatty acids, which are beneficial for heart health, inflammation, and brain function.

• Tuna: A convenient, high-protein option that also provides omega-3s, contributing to overall health.

Dairy

• Greek Yogurt: Packed with protein, it also contains probiotics that support gut health for better digestion and immune function.

• Cottage Cheese: A versatile low-fat protein source used in various meals or snacks.

Legumes

• Lentils: Rich in protein, fiber, and essential nutrients like iron and folate that help with satiety and blood sugar control.

• Chickpeas: Provide a good amount of protein and fiber for better digestive health and sustained energy levels.

Plant-based Proteins

• Tofu: This plant-based protein source is full of essential amino acids. You can include it in many different dishes.

• Tempeh: Fermented soy product that is high in protein and also supports gut health through probiotics.

Eggs

• Whole Eggs: A protein powerhouse with several health benefits, regularly consuming whole eggs provides all the essential amino acids your body needs alongside other vitamins and minerals. They are also rich in choline for brain health.

Complex Carbs for Steady Energy

Whole Grains

• Brown Rice: This fiber-rich whole grain aids in digestion and helps maintain blood sugar levels while containing high levels of magnesium and B vitamins.

• Quinoa: A complete protein source, quinoa is also rich in fiber and an energy-filled source of various vitamins and minerals.

• Oats: High in soluble fiber, oats can help lower cholesterol levels and provide lasting energy, making them an excellent breakfast option.

• Whole Wheat Bread: Contains more nutrients and fiber than white bread, promoting better digestion and steady energy release.

Fruits

• Berries: Berries are low in calories and high in fiber and antioxidants. Berries are the best way to satisfy your sweet tooth naturally, control blood sugar levels, and provide vitamins like vitamin C.

• Apples: A great source of fiber (especially in the skin) and vitamin C, apples provide a satisfying snack to help keep energy levels stable.

• Bananas: Rich in potassium and carbohydrates, bananas offer a quick energy boost and are easy to digest, making them an excellent snack before or after working out.

• Oranges: High in vitamin C and fiber, oranges provide hydration and natural sugars for an energy boost without causing blood sugar levels to spike.

Vegetables

• Leafy Greens: Packed with vitamins A, C, K, and folate, these vegetables are low in calories but high in nutrients. Their fiber content aids digestion and helps maintain energy levels.

• Broccoli: High in fiber, vitamin C, and various micronutrients, broccoli supports overall health while acting as a steady energy source of complex carbohydrates.

• Sweet Potatoes: A nutrient-dense source of carbohydrates, sweet potatoes are rich in vitamins A and C, fiber, and antioxidants.

• Carrots: A good source of beta-carotene and fiber, carrots provide natural sweetness and can help satisfy cravings while supporting digestive health.

Legumes

• Lentils: High in fiber and protein, lentils provide sustained energy while also being rich in iron and other essential nutrients.

• Chickpeas: Packed with protein and fiber, chickpeas help regulate blood sugar levels and keep you feeling full longer.

Starchy Vegetables

• Butternut Squash: Rich in vitamins A and C, fiber, and complex carbohydrates, butternut squash provides a nutritious energy source while being low in calories.

• Peas: High in protein and fiber, peas contribute to satiety while providing essential nutrients like vitamin K and folate.

Sources of Healthy Fats

Nuts

• Almonds: Rich in monounsaturated fats, fiber, and vitamin E, almonds support heart health, help maintain healthy cholesterol levels, and provide antioxidants that protect against oxidative stress.

• Walnuts: High in omega-3 fatty acids, walnuts benefit brain health and reduce inflammation.

• Pistachios: A good source of healthy fats, protein, and fiber, pistachios can help manage weight by promoting fullness and providing essential nutrients like vitamin B6.

• Hazelnuts: Rich in healthy fats, fiber, and antioxidants, hazelnuts support heart health and contribute to overall well-being.

Seeds

• Chia Seeds: High in omega-3 fatty acids, fiber, and protein, chia seeds support heart health and help regulate blood sugar levels. They also absorb water, promoting a feeling of fullness.

• Flaxseeds: An excellent source of omega-3 fatty acids and lignans (a type of antioxidant), flaxseeds support heart health and may have anti-inflammatory properties.

• Pumpkin Seeds: Rich in magnesium, iron, and healthy fats, pumpkin seeds support muscle function and heart health while also providing a good source of protein.

• Sunflower Seeds: High in vitamin E and healthy fats, sunflower seeds are great for your skin and provide antioxidants that protect your body against cellular damage.

Fruits

• Avocados: Packed with monounsaturated fats, avocados support heart health by improving cholesterol levels. They are also rich in potassium, fiber, and vitamins C, E, and K, making them a nutrient-dense food that promotes overall health.

Oils

• Olive Oil: A staple of the Mediterranean diet, extra virgin olive oil is high in monounsaturated fats and antioxidants. It has anti-inflammatory properties and is linked to various health benefits, including improved heart health.

• Avocado Oil: Similar to olive oil, avocado oil is rich in monounsaturated fats and antioxidants. Due to its high smoke point, you can use it as an alternative to your usual cooking oil while enjoying heart-healthy benefits.

Fatty Fish

• Salmon: Rich in omega-3 fatty acids, salmon supports heart health, reduces inflammation, and promotes brain function. It’s also an excellent source of high-quality protein.

• Mackerel: Another fatty fish high in omega-3s, mackerel supports cardiovascular health and provides nutrients like vitamin D and selenium.

Simple Meal Plan to Balance Macros

This simple meal plan is balanced, with a slight emphasis on fat and protein for hormone regulation and muscle support.

These are the following calories and macronutrients for the sample meal plan:

• Calories: 1,536 kcal
• Protein: 33% of daily calorie intake
• Carbohydrates: 32% of daily calorie intake
• Fats: 35% of daily calorie intake

These ratios can be modified to suit your goals, including increasing carbohydrate intake for aerobic exercise performance or building muscle and strength. Ensure you maintain hydration throughout the day; this can help with digestion and improve fullness between meals.

Furthermore, the following swaps can be made for a plant-based diet:

• Salmon/Chicken → Tempeh, jackfruit
• Egg → Tofu
• Greek yogurt → Soy, coconut, and almond yogurt

Practical Tips for Tracking and Adjusting Macros

Tracking macronutrient intake is particularly important for women over 50. Knowing what’s going on in your body will allow you to make better and more informed adjustments that align with your health and wellness goals.

Using Macro-Tracking Tools

If you’re already tracking your menopause symptoms with an app, you might as well add a food diary or tracking app to your daily routine.

Tracking meals, snacks, and beverages consistently lets you get an accurate picture of your daily macros, so record everything! We recommend using nutrition tracking apps as they streamline the process, tracking calorie and macronutrient composition. Additionally, they save common foods, which makes logging your meals easier.

If you are new to tracking, take things slow and start by making small changes to your diet. From here, you can monitor changes in energy levels and satiety, allowing you to direct your changes over time.

Portion Control and Meal Prep

Modifying your meal portions based on your weight loss goals and energy needs. As mentioned, if you are active, consider increasing carbohydrate intake to fuel training sessions and for recovery post-workout. Meanwhile, if you’re trying to lose weight through weight training, reduce carbohydrate and fat intake while maintaining your protein intake.

For sustainable changes, prepare meals in advance for convenience. Focus on variety, adding a balance of protein, complex carbohydrates, and healthy fats. Aside from giving you essential nutrients, it will keep meals interesting, improving adherence

If you aren’t sure about your macro goals, consult a registered dietitian or nutritionist.

One of the biggest advantages of joining Reverse Health is access to personalized advice from licensed healthcare experts and professionals. This guarantees that you receive tailored meal plans based on your unique needs and health conditions.

Conclusion: Finding Your Ideal Macro Balance for Health After 50

Finding the best macros for women over 50 isn’t impossible. But you do have to work for it.

Focusing on meeting your protein, carbohydrates, and fats at each meal ensures you are adequately fueling your body, but providing it with the nutrients to maintain muscle, regulate hormones, and sustain energy levels.

For the best result, track your progress with regular check-ins to record weight, measurement, energy levels, and before and after photos.

Finally, don’t forget that indulging in the occasional treat doesn't hurt. If anything, it’s better for you as it allows you to maintain a healthy and positive relationship with food.

Best Marcos for Women Over 50 Based on Goals

Modifying macros is a powerful way to manipulate your calories to meet your goals. During a time when hormone decline leads to a slower metabolism, weight gain, and decreased muscle and bone mass, tracking macros can support these areas to set you up for long-term health and longevity.

Best Macro Ratios

Different goals require different macro ratios. Here are the best macro ratios based on the goal:

Gain Muscle/Performance

• Calories: Calorie surplus (consume more energy than you expend)
• Protein: 25% of total calories
• Carbohydrates: 50% of total calories
• Fats: 25% of total calories

Maintain Weight:

• Calories: Maintenance calories (energy intake = energy expenditure)
• Protein: 25-30% of total daily calories
• Carbohydrates: 45-55% of total daily calories
• Fats: 20-30% of total daily calories

Weight Loss:

• Calories: Calories deficit (energy intake = energy expenditure)
• Protein: 30% of total daily calories
• Carbohydrates: 40% of total daily calories
• Fats: 30% of total daily calories

Action Tips for Sustainable Changes

Adjusting your macros is vital for sustainable health after 50. However, what makes it stick is your habits. Below is a recap of actionable tips for sustainable, long-term changes.

• Use a nutrition tracking app to streamline macro and calorie tracking.
• Focus on adding 25-35 g of protein to each meal.
• Avoid overhauling your diet. Focus on making incremental changes.
• Portion-controlled meals.
• Meal prep by performing weekly shops and freezing meals.
• Track progress, including scale weight, measurements, photos, and energy levels.