The Macro Breakdown that Works for Most Women in Perimenopause and Menopause

Menopause and Protein Requirements:

It's Not the Same as in Your 20's

If you're a woman in your 40s or 50s trying to lose weight or simply feel better in your skin, you've probably noticed that what used to work is no longer cutting it. Hormonal shifts during perimenopause and menopause change how your body processes food, stores fat, and builds muscle. That means your macronutrient (macro) needs—protein, carbohydrates, and fat—need updating.

When should you start adjusting your macros?

Perimenopause can begin as early as your late 30s or early 40s and last several years before menopause officially starts (defined as 12 months without a period) (Mayo Clinic, 2023). During this time, estrogen and progesterone levels fluctuate, leading to symptoms like weight gain, especially around the midsection, muscle loss, fatigue, and cravings.

Even if your weight hasn't changed, you might notice your body composition shifting, less muscle, more fat. This is a sign that your metabolism is slowing, and your body is becoming less efficient at using carbohydrates for energy. Adjusting your macros can help counteract these effects.

That “PMS Feeling”? Menopause is like that, but everyday not just one week a month

Remember how gross you felt before your period? You’d feel bloated, puffy, moody, maybe breakout a bit, and just not like yourself. That was estrogen and progesterone dropping in preparation for your period. Now as we’re getting older, there is that same drop in hormone levels… but instead of returning to normal, those hormone levels just keep trending downward.

That’s basically what happens during perimenopause and menopause. The bloating, water retention, brain fog, and skin changes, all triggered by hormonal shifts. But now the fluctuations are more erratic and long-lasting. Estrogen plays a big role in how your body manages fluid, fat storage, and collagen production (skin changes). When estrogen drops, your body may hang onto water more, struggle to hold onto lean muscle, and shift fat storage toward your stomach, just like those few rough days before your period, but more frequently and with a lasting impact.

Understanding that connection helps explain why macros matter more now: your body isn’t regulating itself the same way it used to. You’re not broken, its out of our control, and you’re not alone!

Myth Vs Reality

Myth 1: Just eat less and move more

Reality > Calorie control still matters, but changing hormones during menopause can alter how your body stores fat and uses energy. Focusing on macronutrient quality, most importantly increasing protein and fiber, can be more effective than cutting calories.

Myth 2: Cutting out carbs completely will fix everything

Reality > Eliminating carbs entirely isn't necessary and can work against your body. The key is choosing high-quality carbs like whole grains, fruits, and veggies, which support energy levels and overall health.

Myth 3: Weight gain during menopause is inevitable

Reality > Weight gain is common but not guaranteed. With the proper dietary adjustments and lifestyle changes, you can manage your weight effectively during this life phase.

Why protein becomes your go to

As estrogen levels decrease, your body becomes less efficient at maintaining muscle mass. Increasing protein intake helps preserve muscle, boosts metabolism, and keeps you feeling full longer. This is known as the "protein leverage effect," it shows that when protein needs are not met, the body may overconsume other macronutrients to support its protein requirements.

Even though its still trending, fasting is not recommended for women in Menopause. With the hormonal changes, maintaining stable blood sugar levels is important. Skipping meals can cause fluctuations in blood sugar which can add increased stress on the body and can intensify menopause symptoms like fatigue and mood swings. If you’re  one of those people that just cannot eat early, it’s okay to wait a little bit or have something small and then a more complete meal mid-morning.

So, no!! Your macros in your 40’s and 50’s+ should not look like they did when you were 25 and living off protein bars and coffee. Your body is shifting, which means your nutrition should too.

Understanding how protein, carbs, and fats work for you, instead of against you, during perimenopause and menopause is something that makes a big difference, and gives you back some control over your body.

Curious how your current macros compare? Or confused about where to start? Leave a comment or drop a question below, I’d love to help!

Tips for Adjusting Your Macros

▹ Prioritize protein at every meal

• Aim for 1.3-1.65g/kg of body weight (or o.6-0.756g/lb)

• For highly active people, strength trainers, or during fat loss phases, this can increase to 2.2g/kg (1g/lb)

• Distribute protein throughout the day, 25-40g per meal to optimize muscle protein syntheses

• Examples of protein-rich food: Lean meats, poultry, fish, eggs, low-fat dairy, legumes, protein powders

▹ Choose quality carbohydrates

• Focus on complex carbs that provide fiber, nutrients, and slower-digesting energy

• Recommended intake:

  • 30-35% of total daily calories

  • For weight management in menopause and insulin sensitivity, 100-150g/day can be effective, but adjust based on activity level, body size, and goals

• Limit added sugars and refined carbs lick white bread, pastries, sugary cereals and drinks

▹ Incorporate healthy fats

• Recommended fat intake: 30-35% of total calories, or around 0.8-1g/kg of body weight, depending on your goals

• Choose ‘good’ fats: extra virgin olive oil, nuts, seeds, avocado, and fatty fish

▹ Monitor portion size/Track macros

• Use a food scale or measuring cups to get more accurate idea of how much you’re eating – tracking macros for 1-2 weeks can help with awareness, even if you don’t plan to track long-term

• Apps like Cronometer or MyFitnessPal can help you track and spot areas for changes

▹ Stay hydrated

• Water supports digestion, joint function, detoxing, and energy metabolism

• Aiming for half of your body weight in ounces is a good starting point

▹ Time your meals (when you can – its not always doable)

• Eating every 3-5 hours can help stabilize energy levels, prevent blood sugar dips, and overeating

• Aim to have a protein-rich snack pre or post workout to support recovery and muscle repair

▹ Don’t forget about fiber

• Fiber supports digestion, blood sugar control, and cholesterol management

• Increase fiber slowly and drink plenty of water to avoid bloating or constipation

Menopause facts vs. fiction: The truth behind the myths. (2023, August 14). Mayo Clinic. https://mcpress.mayoclinic.org/menopause/common-myths-of-menopause/