Proteins are the bricks, carbs are the power tools, and fats are the glue holding it all together. They’re a personalized nutrition approach that helps you meet your calorie percentages and macro goals. You can then use this data to determine whether you want to make changes to help support gaining muscle mass or losing body fat. For more specifics on what to eat – see a sample macro meal plan or a list of macros for familiar foods. This lack of nutrition could stall your weight loss, so eat up if you love to exercise! The numbers on labels or apps aren’t perfect, and the actual caloric intake you consume may vary. It’s easy to forget that calorie estimates need to be taken with a grain of salt. To get a grasp on food proportions, check out the plate visual below. Meanwhile, the fried chicken breast has larger amounts of carbohydrates, and fats which ballow the calorie content to more than double that of the lean chicken breast. The lean chicken breast is unprocessed and a great source of protein for very few calories. As you can see, these are two forms of chicken breast that are the same weight but have very different macros. Unsaturated fats (monounsaturated and polyunsaturated fats have been shown to reduce cardiovascular disease, reduce inflammation, absorb vital nutrients, and support brain health. Undereating is one of the leading causes of the weight loss plateau. If you are sedentary and trying to lose weight, adding exercise will increase your daily calorie goal. A higher activity level means a higher daily calorie goal. Muscle cells burn more calories than fat cells, so the more accurately we measure this, the better your results will be. If you strength train but maintain your caloric intake, you will gradually gain muscle and lose body fat. If you have a high lean body mass, low body fat, or are in a large caloric deficit, a protein intake of up to 2.7 g/kg might be beneficial.5 In addition to keeping your muscle and burning your fat, a high protein intake will also help maintain a higher basal metabolic rate. When you are in a caloric deficit, a high-protein diet makes you lose more fat and maintain muscle mass. Similar numbers show up in a small study on eight natural bodybuilders.3 On a rest day, the researchers found that the bodybuilders needed 1.7 g protein per kg to maintain their muscle mass. If you entered a weight loss goal, you will see a range of calories, with the higher number representing your TDEE. Because women tend to have a higher body fat percentage than men, they generally need to eat fewer calories than men to lose weight. For a woman of healthy weight, eating 2,000 calories per day is generally recommended, while men should aim for 2,500 calories. This number is sometimes called your total daily energy expenditure (TDEE), since if you eat the same number of calories you burn (expend), you will maintain weight. Many find that adjusting their plate composition, rather than drastically cutting calories, leads to better energy, fewer cravings, and improved body composition over time. Unlike fad approaches that eliminate entire food groups, a macros-based method promotes sustainability through flexibility and food variety. 🌙 Macros for menopause refers to the strategic balance of macronutrients—protein, carbohydrates, and fats—to address the metabolic and hormonal shifts that occur during perimenopause and postmenopause. While these formulas are only guidelines, they can help you estimate your daily calorie needs based on your basal metabolic rate and activity factor. When in doubt, choose grilled or baked options and avoid creamy sauces or fried foods. Recalculate your calorie needs.-Hormonal factors or medical conditions could be playing a role. Double-check portion sizes and track everything you eat.-Your activity level might have changed, affecting your TDEE. Just make sure to stay within your calorie target during your eating window. Check your weight occasionally to stay on track. In addition, you should try to pick high fiber, low-carbohydrate fruits, vegetables, and whole grains over processed foods high in sugar alcohols. This group of symptoms includes headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation. Therefore, choosing a ketogenic diet in athletes needs to be individualized and should be done so with the assistance of a professional. For instance, in some studies, participants reported more subjective fatigue or decreased ability to train on these low-carb regimens. A review of research shows that there is evidence to both support and go against the use of a keto diet in athletes. ‘When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive (think the brain, muscles and organs),’ says Belalij. Fat loss occurs when there's a calorie deficit (so when you consume less calories than your body utilises). NEAT plays a major role in how much energy you expend per day (aka how many calories you burn) and increasing your metabolic rate. Outside of gym workouts (and home workouts), the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can actually contribute more to hitting your healthy fat loss goals. Your Essential Fitness Triad: The Non-Negotiable Exercises You can increase your TDEE by increasing your activity level. Most people looking to lose weight should try to lose around 0.5 lb to 2 lb per week. Resistance training promotes the growth of muscle, increases metabolic rate and increases bone density. Understanding Your Body’s Needs They can be found in foods such as oils, butter, avocados, nuts, and fatty fish. Made up of amino acids, proteins play various roles in body functions, including enzyme production and immune response.3. Once consumed, carbohydrates are broken down into glucose, which the body uses for immediate energy or stores for later use.2. Some people like to eat a decent amount of carbohydrates, but some people who follow the keto diet don't want any carbs. This is a personal preference on how you would like to divide your macros. Macro Calculator Activity Level Settings Click on any of our calculators to get started right away. Armed with the knowledge gained from our easy-to-use calculators, you’re now equipped to make informed decisions and personalize your nutrition plan to your specific needs. But if you’re active or exercise regularly, your TDEE will be higher to accommodate the additional energy expenditure. Our Basal metabolic rate calculator is similar to RMR but may provide a slightly different estimation. Outside of my workout, I burned another 175 grams of carbs through my normal activities and walking around.As you can see, the calorie target is the starting line.Lentils and tofu are both excellent nutrient-dense foods, however, they have very different macronutrient compositions.Those alcohol beverages supply calories without adding value to your goals.Take our 30 second quiz below to find the most effective program for you and your fitness goalsAnd your protein intake should match your fitness objectives, whether you’re focused on resistance training or aiming for sustainable weight loss.Now let’s dive deeper into the rationale for these macro percentages.Your body weight fluctuates depending on whether you consume fewer or more calories than you expend. Based on the TDEE calculator using the Mifflin St Jeor BMR formula, your total daily energy expenditure would be 2,866 calories. Once you multiply your daily calorie needs by the percentage of each macro you intend to eat that day, you then need to divide that number by how many calories each macronutrient contains. When it comes to weight loss, everybody is different, and the most important thing to do is find the diet that is best for you. On the other hand, if strength gains are your aim, research has shown that following a high protein diet in combination with a weight training program can improve body composition and increase lean muscle mass. Since your TDEE is your daily energy expenditure, if you consume this amount of calories, you should maintain your current weight. In researching my calculator, I tested dozens of other macronutrient calculators on the web. Let me explain what sets my macronutrient calculator apart from the rest. So far, we’ve covered why macros matter and how much of each macro you need. Moreover, this is why greasy high-carb foods like pizza and burgers are so fattening! Sign up for the Weekly Newsletter: Did you enjoy tracking macros, and feel closer to your goals? From there, figure out your carb and fat allowances, remembering that to lose fat, you have to eat fewer calories than you burn—also called a calorie deficit—for a period of time. If your goal is to lose fat, it’s a good idea to use some kind of method to track food intake, at least for a period of time. Try to get close to your daily macro goals, but don’t force yourself to eat if you’re not hungry. When your goal is fat loss or recomposition, target closer to 30%. Combined, I earned a total of 400 grams of carbs that day (225 + 175). Below is a summary of my heart rate data, along with the duration and calories burned. Now we know there are four calories per gram of carbohydrates. Therefore, your activity level should determine the number of carbs you eat. Lastly, my macronutrient calculator is the only one I’ve found that is personalized to your schedule.⚙️ Understanding TDEE — Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including basic bodily functions, physical activity, and digestion.You get to design your plan for how your body wants to eat!Use our free macro calculator to get personalized recommendations tailored to your unique body composition and activity level.Nonetheless, it's best to limit your intake of saturated fats and emphasize unsaturated fat sources in your diet.The other half, which is equally as important, is your diet.When it comes to nutrition, macros will help you get there. Generally, you want to stay under 50 grams of carbs daily on a keto diet. Your body burns dietary fat before body fat. By understanding and balancing macronutrient intake, individuals can optimize their diet for maintenance and reduce the risk of chronic diseases. However, it’s essential to remember that weight loss is not always linear, and it’s normal to experience fluctuations. If your goal is to maintain your current weight, the calculator sets your macros to match your TDEE exactly. Protein intake is increased to promote repair and growth, carbohydrates provide fuel for training and recovery, and healthy fats support hormone function. Building muscle requires a calorie surplus, a controlled increase in energy intake above your TDEE. That means 100 calories of protein might leave you with only 70–80 usable calories after digestion, while 100 calories of fat is much closer to 100 usable calories. Of course one is healthier than the other, but this diet does give you that flexibility to pick and choose. For example, a chicken breast with rice has the same macros as a McDonald’s Big Mac. Remember that these quantities are approximate and can be adjusted based on the woman’s preferences, caloric needs, and specific dietary requirements. Here’s an example meal plan that follows the specified macro ratio for the 34-year-old woman aiming to lose weight. Higher protein intakes are especially important when in a caloric deficit (cutting) to preserve lean muscle mass.A sample meal plan for menopause weight loss should focus on nutrient-dense, whole foods that are low in processed and refined ingredients.Protein fuels muscle growth and recovery.Expect slower progress than dedicated bulking or cutting phases—typically 1-2 lbs fat loss and 0.5-1 lb muscle gain monthly.The most promising strategy for increasing muscle (and bone mass) is resistance training, as well as sufficient amounts of protein, vitamin D, and calcium.In case you do significant strength training, you’ll need higher amounts of protein to support muscle tissue repair and growth.The right macronutrient balance can help regulate hormones, boost metabolism, and reduce cravings, making it easier to achieve and maintain a healthy weight.Let me explain what sets my macro calculator apart from the rest. Personalized protein, fat, and carbohydrate targets for weight loss. Cutting down too many calories will have a negative effect on your metabolism and cause a weight loss plateau. The ketogenic diet hinges on precision—not just in food choices, but in the exact proportions of fat, protein, and net carbohydrates your body needs to sustain nutritional ketosis. The Menopause Macro Calculator provides your critical numbers (grams of protein, carbs, fat, and total calories). You now have a method—not a mandate—for setting macros that support fat loss while honoring your physiology, preferences, and life. Avoid extreme swings (e.g., 20 g carbs one day, 250 g the next)—consistency in protein and moderate fat supports hormonal stability. Track lysine intake (found in soy, legumes, pumpkin seeds)—it’s often limiting in plant-based diets and critical for muscle synthesis. But macros offer precision when progress stalls, when medical conditions require tighter control (e.g., insulin resistance), or when optimizing body composition—not just scale weight. Protein preserves lean mass during calorie restriction; insufficient intake accelerates muscle loss, lowering resting metabolic rate. But for someone trying to lose weight, this is a problem. These decreases seem to be related, in part, to the changes in body composition that occur in conjunction with getting older. Finally, age is an important variable because your energy expenditure goes down as you get older. The bigger you are, the higher your energy requirements. It will just take more focus on getting different sources of protein, and you’ll probably want to opt for a vegan protein powder too. For the DIY'ers out there, let's take a look at a common equation of tracking macros. Before we get into the nitty-gritty stuff, I want to touch on why, as women, we’d like to lose fat but also gain muscle at the same time. In order to achieve the aesthetic goals we desire, we need to first understand how body recomp works and then what you can do to put it into action when it comes to your nutrition. Losing fat but gaining muscle at the same time; is this possible? Macros are the three primary components of nutrition that provide energy and support growth and maintenance of the body. Find your custom macros, then click “Send Results” to get a copy to save, along with sample training! See how much your specific hex bar weighs and calculate how much you're lifting with this hex bar weight calculator. Individual variation exists, so use the numbers as a starting point and adjust based on your results, energy levels, and hunger. For most people, total daily intake matters more than timing. Use our Macro Calculator for personalized recommendations based on your unique stats and goals. Ready to calculate your perfect macros? We calculate your TDEE (total daily energy expenditure) with your age, gender, height, weight, and activity level. Many people think “carbs” is a bad word and that you can’t eat carbs and lose weight or be healthy, but carbs are an essential macronutrient. When choosing foods that contain fat, try to focus on consuming mostly healthy fats. “High” protein intake will calculate 1 gram per pound of body weight. For these two reasons, I don’t recommend using a calculator when transitioning between bulking and cutting. These things happen for some people more than others, and this is not something a calculator can predict. Because the calculations are based on equations derived from group averages. Macros for Menopause Weight Loss: A Comprehensive Guide You might add in some items you’ve been avoiding because you’ve been counting calories or restricting fat. Should I aim for high ketone levels to speed up weight loss? If your weight loss hasn’t budged for several weeks or months, check out our Top 10 tips to break a weight loss stall. After the first couple of weeks, weight loss often slows down quite a bit. As your body adapts to its new way of getting energy — from fat instead of sugar — symptoms should quickly subside. Women who are bodybuilders work incredibly hard and go to extreme lengths to achieve those muscles. Another common mistake that people make when deciding to gain muscle and lose fat is to try to make too many changes at once/overcomplicate the process. How can you make what’s available fit your macros? An area to really focus on is healthy food options. Know when it may be a good time to exercise or how you can get in some physical activity both during your normal schedule and on vacation days. Unlike generic diet plans, this approach personalizes nutrition by focusing on macronutrient balance rather than just calorie counting 📊. If you're asking how do I figure out my macros to lose weight as a female? Individuals with a history of disordered eating or those who experience anxiety around food may find that tracking macros exacerbates these feelings. Recalculating your TDEE can help determine whether your deficit is sufficient for weight loss. Incorporating your favorite foods doesn’t mean abandoning your goals; it means fitting them into your overall macro plan and being mindful of portion sizes. New research shows that hitting 35g of fiber daily activates a gut-brain axis response that reduces cravings and increases fat oxidation. Her protocol, based on Lyle McDonald’s Metabolic Flexibility model, alternates carb intake based on training load and menstrual cycle phase. “Your tracker says you burned 300 calories walking—great,” said metabolic scientist Dr. Aris Thorne. Without this correction, users unknowingly overconsume carbs, storing energy they can’t burn. This isn’t speculation; it’s coded into algorithms like the one used by Rhea Kim, a Gymshark athlete who maintains 16% body fat year-round. ‘Remember that scales don’t take into account muscle mass so the best way to check your progress is by taking pictures,’ explains Belalij. There are a number of ways to see if your body is changing in the way you’re working towards but some aren’t as reliable as others. Kate Rowe-Ham, personal trainer and founder of the Fit Hut in Sussex advises focussing on resistance training to build muscle tissue that’ll support your metabolism as you age. Combined with declining levels of oestrogen and progesterone, fat storage will also tend to move from your hips and thighs to your stomach. However, as the cycle continues you begin to regain the weight plus more due to the bingeing.’ Many people track perfectly weekdays then consume 500-1,000 extra calories on weekends, completely negating their weekly deficit. True fat gain requires a consistent calorie surplus over weeks—daily or weekly fluctuations are primarily water shifts. Consider increasing calories by 10-15% to a more moderate deficit, or implement a refeed day with +30-40% carbohydrates every 7-10 days. If a teen is using a calculator for athletic performance or medical reasons, supervision by a registered dietitian or pediatrician is strongly recommended to ensure appropriate intake. However, aim for the upper end of protein recommendations (1.8-2.0g/kg body weight) since plant proteins have slightly lower digestibility than animal sources. Results are estimates based on general dietary guidelines and may vary with individual metabolic rates and specific health conditions. I’m a recipe developer and USA Today best-selling cookbook author, and I’ve been creating easy, healthy recipes using whole, real food for more than a decade — all with 10 ingredients or less! You can also reference my low carb food list if you’re aiming to follow low carb or keto macros. This is the percentage of calories that you want to go over or under what you’d need to maintain your weight, depending on your goal. However, this is also where many calculators and users make mistakes. Our calculator uses the Harris-Benedict Revised Formula to estimate TDEE. Combine this with biofeedback like your energy levels, hunger, and overall performance to determine what changes might be needed. Or perhaps you have kidney disease and need to eat less protein. Maybe you see better results with fewer carbs or a medical condition requires fewer carbs. Consult with a registered doctor or dietitian before trying any supplements. Prevent overtraining by prioritizing recovery, including adequate sleep, proper nutrition, and rest days. Signs of overtraining include fatigue, decreased performance, mood changes, and increased susceptibility to illness. Calories and macronutrients are essential in nutrition, however, they serve different purposes. Sure, nutrient-dense foods can be consumed, but without accurate tracking, you leave a lot to chance. There are several different types of fat which makes nutrition challenging. Protein has the highest thermic effect of food (TEF), meaning your body burns 20-30% of protein calories just digesting and processing it—significantly more than carbohydrates (5-10%) or fats (0-3%). Calories determine whether you gain, lose, or maintain weight, while macros (carbohydrates, proteins, and fats) influence your body composition and overall well-being. Using this tool, we were able to learn that a woman eating 1,500 calories who exercises for half an hour most days of the week would need 150 grams of carbs, 112 grams of protein, and 50 grams of fat daily. The aim of this issue is to collect and update the state of the art of the scientific perspective and technological innovations for nutraceutical processing and technology available to guarantee food safety and reliability. In this paper the development process is studied in longitudinal case studies where a radically new product group, functional foods, is developed. It highlights that successful product innovation requires a combination of technical invention, strategic marketing, and attention to health and sustainability. The paper discusses the multifaceted process of new food product development, emphasizing the importance of understanding consumer needs, preferences, and market trends. You don’t need perfection to restructure your body. Get to Know Carb Manager A specific approach to nutrition is required to ensure you are not only losing weight but maintaining hormonal health during this time.One client came to him eating just 700 calories a day while doing 2-3 hours of cardio – for two years straight.‘Satiety – and how long that feeling is sustained – depends on numerous factors, including portion size, how long it takes to eat a food, its texture and how filling you expect it to be.’The magic of tracking macros is its flexibility.If you experience hypoglycemia symptoms, irritability, or insomnia below 30 g net carbs, your personal threshold may be higher.Low-carb diets can be effective for weight loss, but they aren’t necessary for everyone.The app pulls the rest of your plan around this protein choice. If you have a low bodyweight or low calorie intake, you may need to eat less protein to ensure sufficient fat and carb intake. Finally, you can convert this ratio into macro grams using the fact that a gram of carbs and protein are equivalent to 4 calories; and a gram of fat, 9 calories. 'Increasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.' More often than not, most macro calculators for weight loss will have a calorie deficit built in to their recommendations, but you can also check out our UK calorie deficit calculator. For every gram of protein and carbohydrate, your body is provided with 4 calories of energy, while fat provides 9 calories per gram. Again, that was on average; the 95%-confidence interval landed on 2.2 g protein per kg on a daily basis. This was the mean amount of protein necessary to maximize muscle growth for the participants in these 49 studies. This suggests that the more trained you are, the more critical it becomes to eat enough protein to build muscle. When it comes to nutrition, macros will help you get there. Yes, if you are looking to recomp your body, you should absolutely give macro tracking a try. Of course, counting macros is not for everyone. How do you feel when eating within your current macros? The key distinction is finding the right protein-to-fat balance that supports metabolic health without triggering undue stress on the body during this sensitive life stage. Tracking macros allows for a more precise approach to nutrition than simply counting calories. No matter if you are a keto athlete, want to lose weight, want to gain muscle, this keto calculator will get you to your goals fast! A macros approach avoids all dietary fads and food restrictions while giving you a clear plan you can follow with confidence. The macro-based method successfully achieves body transformation while building a positive attitude toward food and self-esteem. For most postmenopausal women focusing on weight loss or body recomposition, a moderate deficit from maintenance is sustainable.This is what he'll track every single day to burn fat while holding onto his hard-earned muscle.It is not intended to diagnose, treat, cure, or prevent any disease or health condition.However, this approach is often ineffective and can lead to weight cycling (yo-yo dieting) (14).Our keto calculator is open-source to ensure transparency and accuracy.Before I give you advice on how you should structure your macros for long term success, I want to revisit a couple key points.Late in the game, though, you’ll need to pay close attention to your caloric surplus, the composition of your macronutrients, and how hard you’re hitting the weights, of course.As a result, it helps to boost your metabolism, so you burn more calories, even at rest.In summary, to calculate TDEE for PCOS, use the provided equation based on your Fat Mass, Fat-Free Mass, and Age. By contrast, women over 40 often lose weight more gradually and may go for a few weeks without losing any weight at all. Keep in mind that a good portion of this is water weight, though. Keto diets aren’t harmful to your heart, kidneys, or bones either. Read more about why keto diets are overwhelmingly safe in our guide, Top 17 keto and low carb controversies. Although they sound the same, they’re entirely different.32Learn more about ketosis and ketoacidosis.Keto diets aren’t harmful to your heart, kidneys, or bones either. The macronutrients fat, protein and carbs all have specific roles in your body. All foods contain either proteins, fats or carbs. Eating too few calories will make weight loss slower and more difficult by slowing your metabolism. This is your "maintenance" number—the calories you need to eat to stay at your current weight. Think of this as the total number of calories your body burns over a 24-hour period. Cut your fats too low, and you risk messing with hormone production, which can wreck everything from your energy to your mood. It works, but it often causes a lot of collateral damage like muscle loss, tanked energy, and a slower metabolism. The best weight loss method is one that is sustainable for you and one that fits your lifestyle. However, I don’t recommend solely using this method if you are looking for long-term weight loss. The key to losing weight is eating fewer calories than you burn, but this isn’t always easy. I have seen my share of fitness professionals with six-pack abs who have destroyed close friendships because they are completely obsessed with their food intake. What good is it to hit physical goals if you develop food relationship problems? Junk food is unhealthy even if it falls within your targets. Consider your goals, preferences, and budget when making your choice. While the exact update frequency depends on your unique goals and progress, our coaches typically review and update plans bi-weekly. Your health journey with Hello Macros begins promptly. This calculator is specifically optimized for women over 50. Some individuals may do better with slightly different ratios based on personal preferences and responses. A safe minimum for fat intake is about 0.4 g/kg body weight per day. It estimates your daily energy needs, applies a sensible deficit, and sets protein and fat to safe, practical levels—then fills the rest with carbs. Our macro calculator for weight loss ties these pieces together. There is an adjustment period when starting a ketogenic diet. You still should consume green leafy and other low-carb veggies while on the keto diet. Adjust lower or higher if it’s challenging to reach your macro targets. The calculator default is set at .7 grams per pound. How to Calculate TDEE with the Mifflin St. Jeor Formula Does being female have any effect on what your ideal macro diet ratio should be? It is possible, especially if you are new to lifting, coming back from a break, or carrying extra body fat. The formulas already account for age, height, weight, and activity. If you add an occasional workout or an extra-long walk, you don't need to eat back those calories. This calculator already includes your activity level in the numbers. 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. 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. Stocking your pantry with macro-friendly options simplifies daily food decisions and removes unnecessary stress. For instance, the United Nations’ Food and Agriculture Organization considers them macrominerals rather than macronutrients.If your goal is weight loss, a calorie calculator to lose weight can help you create a plan.Macros for weight loss high protein help preserve muscle and keep you full.Let’s say, after a person subtracts their percent of calories from protein, they have 75 percent of calories left over to use on either fat or carbs.Thus knowing your macros will help you have a balanced diet with the required nutrients.They are shown to make up 45–65% of our total calorie intake during a standard diet, and 40–45% during body recomposition.On a weight-loss diet, a high protein intake makes you lose more fat and retain more muscle mass.When you're ready to get serious about shedding fat, the first step is figuring out your daily calorie target. If your target caloric intake is 2,000 calories, that would leave you with 860 calories to allocate toward carbs if you wish (or, you could add more protein or fat if you prefer the way those foods taste). So, yeah, that’s a ton of wiggle room and, it’s important to realize that those guidelines aren’t made for weight loss, and, in recent years, research has found that the lower end of this protein window is not sufficient for weight loss, muscle health, or body composition. As anyone who has ever tried a low-carb or high-protein diet knows, there are an endless array of ways to switch up macros for weight loss in women. Always consult a healthcare provider before starting very low-carb diets, especially if you have medical conditions.Better Health cannot provide individual dietary advice.It’s worth it to consume a diet mainly of healthy, unprocessed foods like lean meats, vegetables, fruits, and healthy fats, and sprinkle in those foods that you love in moderation.Something you also might find referred to as a weight loss calculator.Macronutrients and calories are both used for understanding and tracking nutrition, however, they have very different purposes.Over a period of time, that adds up to one or two pounds per week, which is considered healthy weight loss.Macronutrients (protein, carbs. and fat) are required in large amounts to sustain everyday life.This way you can take the best of both approaches and achieve a healthy diet. It provides a reasonable starting point for those looking to structure their diet for healthier living.Start today by calculating your macros and prepping a meal.Just focusing on a calorie number can backfire, big time.Setting protein to “lower” adjusts the ratio to .6 grams of protein per pound of body weight.Some people argue that calorie calculators don’t work because each person has a unique metabolism.The best macro split for postmenopausal women prioritizes higher protein, moderate carbohydrates, and adequate healthy fats to support muscle retention, metabolic health, and stable energy.The key is to focus on healthy fat sources while monitoring fat intake to avoid surpassing your daily calorie limit.Crunching the nutritional numbers to help you hit your goalsYou can also sign up for a personalized meal plan that includes over 50 recipes formulated to fit your macro targets. That means one higher-carb day (e.g., post-long run) can be offset by a slightly higher-fat, lower-carb dinner later in the week. Unlike very-low-carb approaches (35% protein), it prevents unnecessary nitrogen load on kidneys and supports healthy gut microbiota through adequate fermentable fiber. Today, registered dietitians, sports nutritionists, and functional medicine practitioners continue to adapt it—not as dogma, but as a flexible framework grounded in human metabolism. Rather, it emerged from clinical observations linking balanced macronutrient intake to reduced inflammation, improved insulin sensitivity, and steadier cognitive performance. If these appear, increasing calories slightly — often by 100–150 calories — is more productive than pushing harder. It factors in your age, stats, activity level, and goals to give you precise targets. Higher protein supports muscle, but it can be challenging for appetite, digestion, or budget. I explore architectural lighting, energy efficiency, and design aesthetics that enhance modern spaces. It’s a recalibration—a way to eat that aligns with how your body evolved to thrive. It also halts fat oxidation for up to 12 hours. “It was about finally feeling like my body knew what fuel to expect.” Alright, you've nailed down your protein and fat targets. This means we have to be smart, setting a floor that supports good health without eating up too much of our calorie budget. A classic rookie mistake is to slash fat intake to the bone, which can backfire spectacularly. Let’s get back to our example, Mike, who weighs 200 lbs and is cutting on 2,363 calories. Protein is an essential macronutrient comprised of organic molecules called amino acids. Likewise, avoiding processed foods and general 'junk food' will help. This is because of their inherently high micro to macronutrient ratio, making them great value meal options. The most popular source of micros are whole foods like fruit and vegetables. Top Online Fitness Programs for Women in 2026 FAT & CARBOHYDRATE INTAKE There are 4 calories per gram of carbohydrate, 9 calories per gram of fat. Recommendations will be based on body weight and slightly higher when in a cutting phase. Protein intake should remain consistent across all days to support muscle maintenance and recovery. Increasing carb intake on training days can provide extra energy and support recovery. For healthy individuals, moderately increased protein intake is generally safe. 💰 The cost of following a menopause-friendly macro diet varies but generally aligns with a whole-food, minimally processed approach. Also, don’t ignore physical activity—combining proper macros with movement enhances results. As estrogen levels decline, many women experience changes in body composition, including increased abdominal fat and reduced muscle mass. For example, if you did want to exercise every day, it would be a better idea to set a goal of exercising a few days a week. A better way to handle this would be to set a small goal that is achievable that can lead one to reach their larger goals. You may want to go to the gym for 1-2 hours every day. On the other hand, some people will set impractical goals. This can result in one (exercise or diet) goal being put on the back burner to be able to do the other. However, simply counting macros is not a substitute for healthy food choices. Together, macros and calories account for about 60% of the nutrition puzzle. So by hitting your macros, you’re also controlling your calorie intake. So you get macro targets that help you burn fat, build lean muscle, and transform your body. Protein is often hailed as the body’s essential ‘foundation,’ and for good reason. Each one plays a special role in keeping your body strong, energized, and running smoothly. Despite eating healthy and exercising regularly, many women struggle to see the results they desire. This macro tracker is beginner-friendly, fast, and mobile-responsive. You can find calorie information on food labels, usually broken down per portion, per 100g and per pack. Find out more about healthy eating when trying to lose weight. You will see the number of calories in an item listed on the packaging as "kcal". Calories are a measure of the amount of energy in an item of food or drink.