This guide is specially anyone who want to take control of their nutrition. As our bodies age & change, so do our nutritional needs and understanding macros is your key to thriving.
WHAT ARE MACROS?
Macros, short for macronutrients, are the three essential nutrients your body needs in substantial amounts as you navigate midlife changes:
PROTEIN – Critical for preserving muscle mass that naturally declines after 40, supporting metabolism, and repairing tissues
CARBOHYDRATES (CARBS) – Provide sustainable energy for busy lifestyles while supporting brain function and hormone balance
FAT – Essential for hormone production (especially important during perimenopause and menopause), supporting cellular health, and absorbing fat-soluble vitamins
Unlike simply counting calories, tracking macros allows you to ensure you’re getting the right balance of nutrients to support your changing body. This precision becomes increasingly important as hormonal shifts can affect how your body processes and stores nutrients.
WHY MACROS MATTER?
As estrogen levels fluctuate and eventually decline, your body’s ability to build and maintain muscle changes, metabolism often slows, and fat storage patterns shift. Understanding your macros allows you to:
*Maintain stable moods and cognitive function
*Combat age-related muscle loss by ensuring adequate protein
*Manage energy levels that can fluctuate with hormonal changes
*Support bone health as density naturally decreases
*Help control menopausal weight gain, especially around the midsection
CALCULATING YOUR UNIQUE NEEDS:
While generic online calculators provide basic estimates, they rarely account for the specific metabolic and hormonal changes women experience after 40.
⬇️ Here are some general minimum protein recommendations based on age:
Age
18-30 – at least 20% of total calories *Example (2000 calories / 100g of protein)
31-40 – at least 25% of total calories *Example (2000 calories / 125g of protein)
41-50 – at least 28% of total calories *Example (2000 calories / 140g of protein)
51-60 – at least 32% of total calories *Example (2000 calories / 160g of protein)
61+ – at least 35% of total calories *Example (2000 calories / 175g of protein)
We offer customized macro calculations for all our subscribers (meal plan subscribers, workout app subscribers & coaching subscribers) tailored specifically to YOUR body. Our approach considers your unique factors like menopausal status, changing metabolism, current activity level, and personal goals. Each subscription includes a free strategy session with a coach who understands women’s health at this life stage.
Meal Plan Info | Workout App Info | Coaching Info
WHY TRACKING MACROS WORKS:
Tracking macros gives you unprecedented insight into what your changing body truly needs. Many women find that the nutrition approach that worked in their 20s or 30s no longer yields results—this is where macro tracking becomes invaluable. By monitoring your nutrient intake, you can identify exactly what combination supports your energy, reduces menopausal symptoms, maintains muscle mass, and optimizes your body composition despite hormonal fluctuations. This clarity helps you break through the frustrating plateaus that often accompany midlife, allowing you to continue feeling strong, energetic, and confident.
NEED PERSONALIZED SUPPORT?
Schedule your FREE strategy session today with a coach who specializes in women’s nutrition after 40. This complimentary consultation covers Nutrition, Exercise & Lifestyle recommendations specifically designed for your changing body, ensuring you make consistent progress despite the challenges that can come with this life stage. Let us help you navigate this transition with confidence and renewed energy.
CLICK HERE
