As women reach midlife, hormonal changes often trigger weight gain and make it harder to lose extra pounds. If you’re struggling to shed menopause weight, then you’re not alone. Thankfully, learning about macros for menopause weight loss can help. But, what are macros and micros?
Simply put, they are nutrients that can help you count calories faster and lose weight. This guide will help you understand how macros affect your metabolism. You’ll also discover how to track your macro intake with the AI calorie counter from DietAI.
Table of Contents
Should You Use Macros for Menopause Weight Loss?
Why Focus on Macros for Menopausal Weight Loss?
Absolutely! Tracking macronutrients (protein, carbohydrates, and fats) can help you optimize weight management during menopause, especially if you want to focus on a balanced diet and potentially reduce menopausal weight gain. However, it is crucial to understand that macronutrient ratios don't directly cause weight loss. Weight loss primarily depends on creating a calorie deficit.
Protein: The Building Block of Weight Loss
Protein intake is crucial for maintaining muscle mass, which can decline during menopause, and boosting metabolism, according to the North American Menopause Society. As you work to lose weight, your goal should be to minimize muscle loss, and getting enough protein will help you do this. Additionally, protein has a high thermic effect, meaning it takes your body more energy to digest and metabolize than carbs and fats.
Carbs: Not the Enemy
Menopausal women need carbohydrates, especially if they are increasing physical activity, to avoid losing muscle mass. Choosing low-glycemic carbohydrates can also be beneficial. As you work to lose weight, your goal should be to minimize muscle loss, and getting enough protein will help you do this. Additionally, protein has a high thermic effect, meaning it takes your body more energy to digest and metabolize than carbs and fats.
Don’t Forget About Fats
Healthy fats, like those found in fish, avocado, and nuts, are essential for overall health and can be part of a balanced diet for weight management.
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Best Ratio of Macros for Menopause Weight Loss
The Ideal Macro Ratio for Weight Loss During Menopause
When it comes to weight loss during menopause, there's no one-size-fits-all approach. However, research shows that an optimal dietary ratio for postmenopausal individuals might include approximately 20% to 30% of calories from proteins, 45% to 55% from carbohydrates, and 25% to 35% from fats. Individual needs can vary based on health status, activity level, and personal goals. It’s important to adjust these ratios to fit one’s specific requirements and consult a healthcare provider or a registered dietitian for personalized advice.
Protein Sources and Benefits
Some of the best and most dense protein sources, such as tofu, nuts, seeds, beans, and lentils, aren't hard to find. Add chicken, beef, and fish to your daily diet for variety. Lean meat can help with weight loss and give your body enough protein to support its growing needs and maintain bone strength and muscle mass.
Balancing Carbohydrates
Carbohydrates are our body’s primary energy source. However, they’re also one of the most significant contributors to weight gain. The “wrong” kind of carbohydrates can lead to spikes in your blood sugar throughout the day.
Good vs. Bad Carbs
As a good rule of thumb, you should avoid processed foods and refined sugars as you age. Sodas, carbonated drinks, and sweets are great on occasion. However, if you’re craving to satisfy your sweet tooth, grab a banana or an apple instead. Whole grains, fruits, and vegetables contain the most essential nutrients our body needs, including carbohydrates.
Healthy Fats
Healthy fats play an even more prominent role for women during menopause. Fatty fish, chia seeds, avocados, and flax seeds have all been shown to affect the severity of menopause symptoms positively.
Types of Fats and Their Benefits
You should be aware of two types of healthy fats: monounsaturated and polyunsaturated. Unlike saturated and trans fats, these are healthier for the human body. Olive oil, avocados, certain nuts and seeds, and oily fish like salmon are the best sources of monounsaturated fats. When consumed regularly, healthy fats help regulate hormones.
How to Lose Weight After Menopause
Prioritize Resistance Training 2–3 Times a Week
Why it helps
Menopause often leads to a loss of muscle mass, which can slow your metabolism. Resistance training (like lifting weights or using resistance bands) helps build and maintain muscle, keeping your metabolism active even at rest.
How to apply it
Start with full-body workouts using light dumbbells or bodyweight exercises like squats, pushups, and lunges. Gradually increase the weight or resistance over time. Aim for 2–3 sessions per week, allowing at least one rest day between sessions.
Incorporate Regular Aerobic Exercise
Why it helps
Cardio activities help burn calories and improve heart health, supporting healthy weight loss.
How to apply it
Choose low-impact options like walking, cycling, swimming, or dancing—whatever you enjoy most. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week (e.g., 30 minutes, 5 days a week). Use a fitness tracker or app to keep yourself motivated and accountable.
Combine Strength and Cardio for Better Results
Why it helps
A combined routine helps you burn fat, maintain muscle, and improve overall fitness—essential for managing menopausal weight gain.
How to apply it
Try alternating between strength and cardio days (e.g., strength on Mon/Wed/Fri, cardio on Tue/Thu/Sat). Join classes like HIIT (High-Intensity Interval Training), which mixes cardio bursts with strength moves. Consider a circuit workout that includes both types of exercises.
Add Flexibility and Stress-Relief Workouts
Why it helps
Stress and hormonal shifts during menopause can trigger weight gain, especially around the belly. Activities like yoga or Pilates can help reduce stress hormones and improve mobility.
How to apply it
Do a 20–30 minute yoga or stretching session 1–2 times weekly. Focus on relaxing poses and deep breathing techniques. If you prefer to practice at home, use free YouTube videos or apps.
Stay Consistent With a Weekly Schedule
Why it helps
Consistency is more important than intensity. Regular movement can prevent long-term weight gain and improve energy levels.
How to apply it
Plan your workouts and treat them like appointments. Mix things up so you don’t get bored—walk one day, lift weights another, try a class on weekends. Track your workouts using a calendar or fitness app to see your progress.DietAI transforms calorie counting with our AI calorie-counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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How to Count Macros for Menopause Weight Loss
1. Use DietAI to Count Macros for Menopause Weight Loss
Tracking macros for menopause weight loss doesn't have to be overwhelming. DietAI can help you count macros smartly and efficiently. DietAI transforms calorie counting with our AI calorie-counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Figure Out Your Calorie Needs for Menopause Weight Loss
Understanding how many calories you need and how to create a calorie deficit for menopause weight loss is critical. To calculate your overall calorie needs, you must first determine resting energy expenditure (REE) and non-resting energy expenditure (NREE). REE refers to the number of calories a person burns at rest, while NREE indicates calories burned during activity and digestion. Adding REE and NREE gives you the total number of calories burned daily, also known as total daily energy expenditure (TDEE). To determine your overall calorie needs, use a simple online calculator or the Mifflin-St. Jeor equation:
Males
calories/day = 10 x weight (kilograms, or kg) + 6.25 x height (centimeters, or cm) – 5 x age (years) + 5
Females
calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161. Then, multiply your result by an activity factor — a number representing different activity levels.
Sedentary: x 1.2 (limited exercise)
Lightly active: x 1.375 (light exercise less than 3 days per week)
Moderately active: x 1.55 (moderate exercise most days of the week)
Very active: x 1.725 (challenging exercise every day)
Extra active: x 1.9 (strenuous exercise twice or more daily).
The result gives you your TDEE. Calories can be added or subtracted from your total expenditure to reach different goals. In other words, those trying to lose weight should consume fewer calories than they expend, while those looking to gain muscle mass should increase calories.
3. Decide Your Ideal Macronutrient Breakdown for Menopause Weight Loss
After determining how many calories to consume daily, the next step is to decide what macronutrient ratio works best for you. Typical macronutrient recommendations are as follows:
Carbs
45%–65% of total calories
Fats
20%–35% of total calories
Proteins
10%–35% of total calories. Keep in mind that these recommendations may not fit your specific needs. Your ratio can be fine-tuned to achieve particular objectives. For example, a person who wants to obtain better blood sugar control and lose excess body fat may excel on a meal plan consisting of 35% carbs, 30% fat, and 35% protein. Someone pursuing a ketogenic diet would need much more fat and fewer carbs, while an endurance athlete may need higher carb intake. As you can see, macronutrient ratios can vary depending on dietary preferences, weight loss goals, and other factors.
4. Counting Example to Elucidate How to Count Macros for Menopause Weight Loss
Here’s an example of calculating macronutrients for a 2,000-calorie diet consisting of 40% carbs, 30% protein, and 30% fat.
Carbs
4 calories per g 40% of 2,000 calories = 800 calories of carbs per day Total g of carbs allowed per day = 800/4 = 200 g
Proteins
4 calories per g 30% of 2,000 calories = 600 calories of protein per day Total grams of protein allowed per day = 600/4 = 150 g
Fats
9 calories per g 30% of 2,000 calories = 600 calories of protein per day Total grams of fat allowed per day = 600/9 = 67 g. In this scenario, your ideal daily intake would be 200 g of carbs, 150 g of protein, and 67 g of fat. To count macros, determine your calorie and macronutrient needs, then log macros into an app or food journal.
Download DietAI Today for 80% Off!
In nutrition, fat, protein, and carbohydrates are the three macronutrients, or “macros,” that provide us with energy, measured in calories. Each one serves a unique purpose: Proteins help build and repair tissues; fats support cellular health and hormone production; and carbohydrates give our bodies energy. Different foods contain varying amounts of each macronutrient, and when it comes to tracking nutrition, it’s not just about counting calories. For optimal health, we must consider the types of foods we consume and their impact on our bodies. The right balance of macros differs for everyone and depends on personal goals, activity levels, and more.
What Are Micros? Meet the Micronutrients
Unlike macronutrients, micronutrients don’t provide us with energy. Instead, vitamins and minerals support nearly every function in the body. There are thousands of types of micronutrients, and while they’re often categorized into groups like fat-soluble and water-soluble vitamins or major and trace minerals, each has its specific role. Micronutrients help regulate metabolism, support immune function, and even influence mood. Like macros, the right balance of micronutrients will differ from person to person. Tracking your micronutrient intake can reveal deficiencies and help you optimize health for your unique needs.
DietAI transforms calorie counting with our AI calorie-counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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