Macro Counting During Menopause

Menopause can feel like a complete plot twist in your health and wellness story. Just when you think you’ve got your body figured out, it throws a curveball. Hot flashes, mood swings, disrupted sleep, and that stubborn midsection weight gain can make you feel like your body is working against you. But here’s the truth: it’s not. Your body isn’t the enemy. It’s evolving. And just like any big life change, it requires a new strategy—one that’s backed by science and actually works. Enter macro counting.

Now, before you roll your eyes and think, “Oh great, another diet fad,” let me stop you right there. Macro counting isn’t a diet. It’s a method. A tool. And it’s not about deprivation or chasing an impossible ideal. It’s about understanding your body’s unique needs and fueling it in a way that supports your energy, metabolism, and overall health. So, grab your notebook and let’s dive into how macro counting can help you navigate menopause with confidence and control.

What Are Macros, Anyway?

Let’s break it down. Macros, short for macronutrients, are the three major types of nutrients that provide energy (calories) to your body:

Protein – Essential for muscle repair, hormone production, and immune function.
Fats – Vital for hormone health, brain function, and absorbing fat-soluble vitamins (like A, D, E, and K).
Carbohydrates – Your body’s primary source of energy.

Think of these as the building blocks of your diet. Your body needs all three in varying amounts to function optimally. The magic of macro counting is finding the right balance for you. And during menopause, that balance might look a little different than it did in your 20s or 30s.

Why Macro Counting Works During Menopause

Menopause brings huge hormonal shifts. Estrogen and progesterone levels drop, which affects everything from your metabolism to how your body stores fat. These changes often lead to a slower metabolism, increased appetite, and changes in body composition (hello, belly fat).

Macro counting helps you:

Understand Your Nutrition Needs: By tracking macros, you can ensure you’re eating enough protein to maintain muscle mass, enough fat to support hormone health, and the right amount of carbs to fuel your energy.
Support a Healthy Metabolism: Eating balanced meals with the right macro ratios helps stabilize blood sugar levels, which can reduce cravings and energy crashes.
Maintain or Build Muscle: During menopause, muscle mass naturally declines. A higher protein intake (combined with strength training) can counteract this loss.
Feel Empowered: There’s something incredibly freeing about knowing exactly how to nourish your body without obsessing over calories or cutting out entire food groups.

How to Get Started with Macro Counting

Ready to give it a try? Here’s your step-by-step guide.

1. Calculate Your Caloric Needs

Start by figuring out your Total Daily Energy Expenditure (TDEE). This is the number of calories your body burns in a day, including exercise. There are online calculators that can help you estimate this based on your age, weight, height, activity level, and goals (e.g., weight loss, maintenance, or muscle gain).

2. Set Your Macro Ratios

While there’s no one-size-fits-all approach, a common starting point for menopause might look like this:

Protein: 30-35% of your daily calories
Fats: 25-30% of your daily calories
Carbohydrates: 35-40% of your daily calories

These ratios can be adjusted based on how you feel and what your body needs. For example, if you’re super active, you might increase your carbs. If you’re focusing on fat loss, you might prioritize protein and fat while slightly reducing carbs.

3. Track Your Macros

Use a food-tracking app to log your meals and monitor your macro intake. Apps like MyFitnessPal, Cronometer, or Lose It! make this easy by providing macro breakdowns for thousands of foods.

4. Plan and Prep

Planning is key to success. Aim to include a source of protein, healthy fat, and complex carbs in every meal. Prepping meals and snacks ahead of time can help you stay on track.

5. Listen to Your Body

Macro counting is a guide, not a rulebook. Pay attention to how you feel. Are you energized? Sleeping well? Noticing changes in your body composition? Use these cues to tweak your approach as needed.

The Role of Protein in Menopause

Let’s talk protein, because it’s the MVP of your macro lineup during menopause. Why? As estrogen levels drop, muscle mass declines—a phenomenon called sarcopenia. This not only affects your strength and metabolism but also your bone health and overall mobility.

Aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day. For a 150-pound woman, that’s roughly 82-136 grams of protein daily. Spread it out across meals to maximize muscle protein synthesis.

Some high-protein options include:

Lean meats like chicken and turkey
Fish and seafood
Eggs and egg whites
Greek yogurt and cottage cheese
Plant-based sources like tofu, tempeh, lentils, and chickpeas
Protein powders (whey, casein, or plant-based)

Pro tip: Combine protein with resistance training for maximum muscle-preserving benefits.

Don’t Fear Fat

Fat is not the villain. In fact, it’s your ally, especially during menopause. Healthy fats support hormone production, brain health, and the absorption of key vitamins. Focus on:

Monounsaturated fats (avocados, olive oil, nuts)
Omega-3 fatty acids (salmon, flaxseeds, walnuts)
Saturated fats (in moderation, from sources like coconut oil and grass-fed butter)

Fat is calorie-dense, so be mindful of portion sizes. A little goes a long way.

Carb Smart Choices

Carbs often get a bad rap, but they’re essential for energy, especially if you’re active. The key is to focus on quality over quantity. Choose complex carbs that are rich in fiber and nutrients, like:

Whole grains (quinoa, oats, brown rice)
Vegetables (sweet potatoes, broccoli, spinach)
Legumes (black beans, lentils)
Fruits (berries, apples, oranges)

These foods provide steady energy and help stabilize blood sugar, which is crucial for managing cravings and mood swings.

Tips for Long-Term Success

Be Patient – Changes in body composition take time. Focus on progress, not perfection.
Stay Hydrated – Water helps regulate body temperature, aids digestion, and supports metabolism. Aim for at least 8-10 cups a day.

Check out Easy Tips on Staying Hydrated
Prioritize Strength Training – Resistance exercises are a game-changer for maintaining muscle mass and bone density.

Read more here: Strength Training for Women in Menopause: A Beginner's Guide
Get Enough Sleep – Poor sleep can derail your efforts by increasing hunger hormones and cravings. Create a bedtime routine to support quality rest.
Practice Self-Compassion – Menopause is a natural phase of life, not a flaw to be fixed. Treat yourself with kindness and celebrate small wins.

Final Thoughts

Macro counting isn’t about perfection or punishment. It’s about empowerment. It’s about understanding your body’s needs and honoring them with intention and care. Menopause doesn’t have to be a battle; it can be a breakthrough. By focusing on balanced nutrition, consistent movement, and a mindset of curiosity and self-love, you can thrive in this new chapter. So, grab your macros and make them work for you. You’ve got this.

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