Understanding Macros for Women Over 40

As we age, our nutritional needs change, and understanding macros becomes even more important for women over 40. Whether your goal is to build lean muscle, maintain energy, or support hormonal balance, tracking macronutrients--protein, carbohydrates, and fats—can help optimize your health and fitness.
What Are Macros?
1.Protein: Essential for muscle maintenance, repair, and metabolism, protein becomes even more critical as we age to prevent muscle loss. Good sources include lean meats, fish, eggs, dairy, and plant-based options like lentils and tofu.
2.Carbohydrates: Support energy levels, brain function, and hormone balance. Opt for fiber-rich carbs like vegetables, berries, quinoa, and sweet potatoes to maintain steady blood sugar levels.
3.Fats: Crucial for hormonal health, brain function, and joint support. Choose healthy fats from avocados, nuts, seeds, olive oil, and fatty fish.
Each macronutrient provides energy in the form of calories:

• Protein = 4 calories per gram
• Carbohydrates = 4 calories per gram
• Fats = 9 calories per gram

Why Track Macros?
Women over 40 often experience hormonal shifts, changes in metabolism, and increased difficulty in maintaining muscle mass. Tracking macros ensures:

• Muscle Preservation: Sufficient protein intake supports lean muscle, which naturally declines with age.
• Sustained Energy: The right balance of carbs helps prevent energy crashes and fatigue.
• Hormonal Support: Healthy fats are essential for estrogen balance and overall well-being.

Using Cronometer to Track Macros
Cronometer is a free app that simplifies macro tracking. Here’s how to get started:
1.Download Cronometer (available on iOS, Android, and desktop).
2.Set Your Goals: Input your weight, height, activity level, and fitness objectives.
3.Log Your Meals: Enter the foods you eat, and the app will calculate your macros.
4.Adjust As Needed: If you’re too low or too high in certain macros, tweak your meals accordingly.
Tips for Easy Macro Tracking

• Prioritize Protein: Aim for at least 0.8–1 gram of protein per pound of body weight to maintain lean muscle.
• Choose Smart Carbs: Opt for fiber-rich, slow-digesting carbs to support gut health and hormonal balance.
• Incorporate Healthy Fats: Include sources of omega-3s and monounsaturated fats for heart and brain health.
• Listen to Your Body: While tracking is helpful, how you feel is just as important!

By understanding and tracking your macros, you’ll have better control over your nutrition and overall wellness. For women over 40, getting your macros right can be a game-changer in maintaining vitality, muscle tone, and long-term health!