Macros for menopause

Kwoolard43

What Macros do you use for women past menopause age 47 for fat loss and who weight train?

fitand50inSD

I am 51 (postmenopausal) and weight train 5 days a week. I am on 1500 calories ( approximately 40% protein, 30% carb and 30% fat). I do not eat back any exercise calories and am starting to do periodic refeeds (today ate an additional 135 grams of carbs). I am at the lower end of the healthy BMI, but started this journey 60 days ago to lean out and improve muscle tone. It is working great - I have lost 14 lbs and at least a pant size and am getting stonger.

melfury66

Hi there-what type of weight workouts are you doing. How did you arrive at your macros (if you dint mind my asking)? Thanks!

AnnPT77

I'd suggest something that's common around here:

0.6-0.8g protein minimum daily per pound of healthy goal weight (roughly equivalent to 0.8-1g per pound of lean body mass, for most people)

0.35-0.45g fat minimum daily per pound of weight, with a bias toward MUFA/PUFA over sat fats, and ideally some attention to Omega-3/Omega-6 balance

Carbs to balance calories; more of them if they give you energy, less of them and more of something else if they give you more appetite/cravings

Lots of varied, colorful veggies and fruits for micronutrients and fiber (5+ daily servings is the usual recommended minimum; 10+ may be better)

Or, you could consider this as a protein recommendation source, more tailored to cases, since protein is especially important to your goals:

https://examine.com/nutrition/how-much-protein-do-you-need/
https://examine.com/nutrition/protein-intake-calculator/

If it matters, I'm a woman past menopause (age 64) who weight trains only lackadaisically, but I do a strength-requiring form of cardio routinely (rowing, on-water when possible, machine when necessary). I'm in weight maintenance now, but lost around 50 pounds back in 2015 at age 59-60, after having been obese for 3+ decades; and have been at a healthy weight since.