Macro calculator for Menopause Weight Loss

This calculator is specifically designed for women navigating menopause, taking into account hormonal shifts, slower metabolism, and lifestyle changes. By entering a few personal details, you’ll get a customized daily macro breakdown—showing exactly how much protein, carbs, and fat you need to lose weight and feel your best during menopause.

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Your daily protein intake
Protein
151g
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Your daily fat intake
151g
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Your daily calcium intake
151g
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Improvement tip:
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Heading
Carbs
151g
55.6%
Protein
151g
55.6%
Fats
151g
55.6%
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Heading
Carbs
151g
55.6%
Protein
151g
55.6%
Fats
151g
55.6%
Meal Suggested Timing
Why this works for you:
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Fasting Schedule Suggested Window
Weekdays
Weekends

Why this works for you:

    What do these fasting windows mean?

    • 14:10 — 14 hours of fasting, 10-hour eating window (Example: Eat from 10 am to 8 pm)
    • 13:11 — 13 hours of fasting, 11-hour eating window (Example: Eat from 9 am to 8 pm)
    • 12:12 — Balanced: 12 hours fasting, 12 hours eating (Example: Eat from 8 am to 8 pm)
    • 10:14 — Only 10 hours fasting, longer eating period; best for recovery or high stress. (Example: Eat from 7 am to 9 pm)
    • No fasting recommended — Prioritize nourishment, rest, and flexibility
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    Your calculations are as below
    Carbs
    151g
    55.6%
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    Your calculations are as below
    Net Carbs
    151g
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    Your calculations are as below
    Ideal body weight
    151g
    Adjusted body weight
    151g
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    You may reach menopause at
    151g
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    Your calculations are as below
    Your estimated metabolic age is
    Your estimated metabolic age is
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    Your calculations are as below
    Glycemic load
    Your estimated metabolic age is
    Glycemic Load Classification
    ≤ 10 Low
    11 - 19 Medium
    ≥ 20 High
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    Your fluid intake per day
    Fluid intake
    Time Fluid Intake
    Morning (within 1 hr of waking) 20–25% of daily total
    Midday (before/after meals) 35–40% of daily total
    Afternoon (mid-meal) 20–25% of daily total
    Evening (2–3 hrs before bed) 10–15% of daily total
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    Your Estimated Energy Requirement
    eer
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    Your Daily Caloric Burn
    eer
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    Heading
    Protein
    151g
    55.6%
    Fats
    151g
    55.6%
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    Heading
    Carbs
    151g
    55.6%
    Protein
    151g
    55.6%
    Fats
    151g
    55.6%
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    Total calories burned
    215 Calories Burned
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    Total calories burned
    215 Calories Burned
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    Your calculations are as below
    Your BMR:
    215 Calories
    Your TDEE:
    215 Calories
    The calculator provides your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Your BMR represents the calories needed for basic bodily functions at complete rest. TDEE includes calories burned through daily activities and exercise. For weight loss, a typical recommendation is to consume 300–500 calories fewer than your TDEE.
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    Your calculations are as below
    Your BMI =
    215 Calories
    Your TDEE:
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    Your calculations are as below
    215 Calories
    Weekly fat loss:
    215 Calories
    Projected weight by goal date:
    215 Calories
    This is some text inside of a div block.
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    Total calories burned
    215 Calories Burned
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    Your calculations are as below
    215 Calories Burned
    215 Calories Burned
    215 Calories Burned
    *Make sure waist + hip is greater than height in cm — required for accurate body fat calculation.
    Get Detailed Plan
    Your calculations are as below
    215 Calories Burned
    Make sure waist + hip is greater than height in cm — required for accurate body fat calculation.
    Get Detailed Plan
    Your calculations are as below
    215 Calories Burned
    This is some text inside of a div block.
    Get Detailed Plan
    Your calculations are as below
    215 Calories Burned
    *Make sure waist + hip is greater than height in cm — required for accurate body fat calculation.
    Time Fluid Intake
    Morning (within 1 hr of waking) 20–25% of daily total
    Midday (before/after meals) 35–40% of daily total
    Afternoon (mid-meal) 20–25% of daily total
    Evening (2–3 hrs before bed) 10–15% of daily total
    Get Detailed Plan
    Your calculations are as below
    215 Calories Burned
    Get Detailed Plan

    How to Use the Menopause Macro Calculator for Weight Loss

    As estrogen levels drop, the body clings more tenaciously to its fat storage, particularly around the midsection. Meanwhile, declining muscle mass can slow metabolism, making weight loss through calorie restriction alone increasingly difficult and potentially harmful.

    The macro calculator we’ve built for menopausal women takes these age-related changes into account.

    When using the macro calculator, you must provide accurate information about your current status. Select your preferred measurement system, then input your age, current weight, and height measurements. The calculator will ask about your resistance training habits, activity levels, and carbohydrate tolerance, so be honest.

    After entering all details, the calculator will generate daily calorie targets along with specific gram amounts for protein, carbohydrates, and fats.

    What Are Macros?

    Macronutrients, commonly shortened to "macros," are the three major nutrients your body needs in relatively large amounts: protein, carbohydrates, and fats. Unlike micronutrients (vitamins and minerals) that you need in smaller quantities, macros form the foundation of your diet and provide the calories that fuel your body.

    The right macro balance can mean the difference between frustrating weight loss plateaus and steady, sustainable progress. Check out our full guide on what are macros here.

    Why Counting Macros Works

    Traditional calorie counting treats all calories. Macro counting doesn’t. It recognizes that a calorie isn’t just a calorie. It tracks protein, carbs, and fats separately, giving you better control over your body, preventing the loss of lean muscle mass, and mitigating the natural slowing down of your metabolism.

    Learning how to count macros allows you to follow an eating approach that works with your changing physiology rather than against it, delivering more sustainable, and arguably better results, with less struggle.

    Macros vs. Calories: What's the Difference?

    Calorie counting treats all foods as interchangeable sources of energy without addressing how they affect hunger, energy levels, or body composition. On the other hand, counting macros shifts focus from simply adding your daily calorie intake to balancing your body’s macronutrient needs.

    Compared to counting calories, macro counting is a more sophisticated approach that respects the complex physiological changes that your body is going through during menopause.

    Best Foods for Macro Counting

    The best foods for easy macro counting for your perimenopausal, menopausal, and postmenopausal years should focus on whole foods. Stocking your pantry with macro-friendly options simplifies daily food decisions and removes unnecessary stress.

    Macronutrient Food Examples Benefits for Menopausal Women
    Protein Fatty fish (salmon, mackerel) Quality protein plus inflammation-fighting omega-3s
    Greek yogurt Gut-healthy probiotics alongside protein
    Eggs Contains choline that supports brain health during menopause
    Lentils Delivers fiber with plant protein
    Carbohydrates Berries Lower glycemic impact, rich in antioxidants
    Sweet potatoes Steady energy without insulin spikes
    Quinoa Complete protein plus complex carbs
    Cruciferous vegetables (broccoli, Brussel sprouts) Support hormone balance and provide fiber
    Healthy Fats Avocados Supports hormone production and heart health
    Olive oil Anti-inflammatory properties
    Walnuts Brain health support and omega-3s
    Flaxseeds Provides lignans that may help balance hormones

    Best Macro Ratios by Goal

    Your macro ratio should align with your primary health goal: fat loss, muscle preservation, or metabolic health improvement.

    During your menopausal years, you’ll benefit from higher protein intake, but you still need to balance it with the ideal carbohydrate and fat for best results. Finding your personal sweet spot requires some experimentation and attention to how your body responds.

    Here are examples of macronutrient ratios you can follow based on your goals:

    Remember that these ratios only serve as starting points. You still need to make adjustments based on your metabolism, activity level, and carbohydrate tolerance.

    Best Macro Ratios by Age

    Your nutritional needs change based on your hormonal levels, muscle mass, and metabolism, which all go through dramatic swings in your later years. Your body’s needs in your 40s will be different when you hit 50, 60, and 70. So there isn’t a best macronutrient ratio for all women of all ages.

    Here are age-based macronutrients that will help serve as a basis for your diet as you age:

    More than the “what to eat” and “how much to eat”, it’s important to know “why you’re eating” something. Understanding how this affects aging and how your age affects how your body processes nutrients helps you make more informed dietary choices.

    Macros and Weight Loss During Menopause

    As your estrogen levels drop, your body starts redistributing fat from its hips and thighs to the midsection, creating a sudden “belly” where there had never been one before. This isn’t just a cosmetic concern. It’s a physiological change that increases your risk for several health complications.

    Traditional low-calorie diets often fail to help you lose this belly fat because they don't account for the hormonal environment that led to it in the first place.

    Adopting a macro-focused approach tackles the multiple aspects of menopausal weight gain, from decreased estrogen levels to increased insulin resistance and even lower muscle mass.

    You can follow these macronutrient strategies to help you lose weight during your perimenopausal and menopausal years:

    How to Track Your Macros

    Many abandon overly rigid dieting systems and weight loss strategies because they leave no room for social occasions and family meals. Macro tracking does things a bit differently. The goal isn’t to stay perfect. Rather, the emphasis is on staying consistent by learning how nutrition plays a role in your menopausal health. This progression from strict tracking to educated intuition creates lasting habits that support your weight and health goals throughout the menopausal transition and beyond.

    This is just some of the many benefits of tracking macros. If you start now, eventually, tracking will become second nature. In time, you’ll learn how to use visual and hunger cues and how to listen to your body to guide your daily choices.

    FAQs

    What is a macro calculator?
    A macro calculator helps you find the ideal daily intake of proteins, carbs, and fats (macronutrients) based on your personal health goals and lifestyle.
    How accurate is this macro calculator for women over 40?
    Our calculator uses proven formulas adjusted specifically for women over 40, considering hormonal changes, metabolism, and activity levels for maximum accuracy.
    Why are macros important during menopause?
    Balanced macros help manage menopausal symptoms, support metabolism, protect muscle mass, and stabilize mood and energy levels.
    How often should I recalculate my macros?
    Recalculate every 4-6 weeks or when your weight, activity levels, or health goals change significantly.
    Can macros help me lose weight after 40?
    Yes, customizing your macros helps optimize fat loss, preserve muscle, and combat metabolic slowdown common during menopause.
    Do I need to track calories if I track macros?
    Tracking macros already manages calories indirectly, making it unnecessary to track calories separately for most women.
    Should I prioritize protein in my macros after age 40?
    Yes, protein becomes more essential after 40 to maintain muscle mass, bone health, and metabolism during perimenopause and menopause.
    Is this macro calculator suitable if I'm not very active?
    Absolutely. The calculator personalizes recommendations based on your actual activity level, whether sedentary, moderately active, or highly active.
    How do I start using the macro calculator results in my daily life?
    Start by using a food tracking app or journal to log meals, adjusting portions to match the suggested macros until it becomes intuitive.
    Are the macro recommendations safe long-term for women over 40?
    Yes, the recommendations are designed to support sustained health, energy, and hormonal balance safely for long-term use.

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