Percentage macros

jcspaulding
jcspaulding Posts: 1 Member
in Food and Nutrition
Hi, 47 going through menopause and was wondering what’s the best macro % to follow for weigh loss. Thanking you in advance!

Replies

  • neanderthin
    neanderthin Posts: 10,384 Member
    Figure out your protein needs and keep that as a constant value regardless of the total calories you intend to consume. From there it really doesn't matter too much how you break down fat and carbs into the remaining values. This allows you to consume preferential foods without too much stress or the feeling your depriving yourself. I'll only add that imo reducing ultra processed foods, including more whole foods, more veg and reducing sugars is a healthier way forward, and I'm not assuming you don't do this, just mentioning it. Cheers.
  • cmriverside
    cmriverside Posts: 34,458 Member
    I lost all my weight (80 pounds) after menopause.

    I just used the default macros given to me in the Goals. 20%P 30%F 50%C - and I tended to be higher on the fat and lower on the carbs, so probably more like 20P 45F 35C.

    Here is a good thread from the stickies to read:

    https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

    and from the myfitnesspal blog:
    https://blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/
  • Sinisterbarbie1
    Sinisterbarbie1 Posts: 711 Member
    edited January 2023
    I also lost almost 80 lbs (79) after menopause. Of course I first gained it after menopause too!! But it was mostly possible to lose by reversing what I did to gain it…. I became attentive to calories in calories out. I was a bit more active and I didn’t try to lose it quickly bc I didn’t gain it too quickly either. Took a couple of years at a steady pace with no adverse effects on my lifestyle. It did not seem to matter what the precise macro split was when I compared myself with other succesfull people. I ate high on carbs which were mostly vegetables and fruit in my case (almost no rice,pasta or bread, but some starchy veggies). Other people swear by high protein to feel full. At the end I truly think it just comes down to cico and whatever makes you personally feel best, because that is the plan you will stick to.
    Good luck, it is totally doable!

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