Macros 101: The Simple Guide to Fat Loss Over 40
Are you tired of trying every diet under the sun, only to end up frustrated, exhausted, and stuck?
You’re not alone. Most women over 40 struggle with weight loss—not because they lack willpower, but because their body has changed.
Hormones shift. Metabolism slows. What used to work stops working.
But guess what? You’re NOT broken. You just need a different approach.
And that’s exactly what we’re going to cover today.
This guide will walk you through everything you need to know about macros, metabolism, and how to lose weight in a sustainable way—even with a slow metabolism or hormonal changes.
No starvation. No cutting out your favorite foods. No more spinning your wheels.
Let’s get into it.
🔥 What Are Macros & Why Do They Matter for Fat Loss?
Macros (short for macronutrients) are the three types of nutrients that make up the calories in your food:
🥩 Protein – Builds muscle & keeps metabolism high🍞 Carbs – Main source of energy for your brain & body🥑 Fats – Supports hormones & keeps you full
Think of macros as your body’s fuel. Get the right balance, and your body burns fat, builds lean muscle, and gives you more energy.
Get them wrong? You feel sluggish, hold onto fat, and constantly battle cravings.
Most women over 40 struggle with weight loss because they’re either:❌ Not eating enough protein (which slows metabolism)❌ Cutting carbs too low (which causes energy crashes & binge eating)❌ Eating too little overall (which tanks metabolism & leads to fat gain)
The good news? Fixing your macros = fixing your metabolism.
🥩 Why Protein is Queen for Women Over 40
🚨 If you want to lose weight without losing muscle—protein is non-negotiable.
💡 How much protein do you need?Aim for 25-30g per meal (or 0.7-1g per pound of body weight).
Best Protein Sources:✅ Chicken, turkey, fish, lean beef✅ Greek yogurt, cottage cheese, eggs✅ Protein powder (whey or plant-based)
More protein = More muscle = Faster metabolism.
🍞 Stop Cutting Carbs – Here’s Why You Need Them!
🚨 Carbs do NOT make you gain weight.
The real problem? Eating too many processed carbs & not enough fiber-rich ones.
💡 The Key to Eating Carbs & Losing Fat:✔ Choose slow-digesting carbs (oats, sweet potatoes, quinoa, whole grains)✔ Pair carbs with protein & healthy fats to avoid blood sugar spikes✔ Don’t fear fruit! The fiber in fruit slows digestion & keeps you full
Cutting carbs too low can:❌ Slow your metabolism❌ Increase cravings & binge eating❌ Mess with your thyroid & hormones
Bottom line? Carbs are not the enemy—processed junk is.
🥑 Why Healthy Fats Matter for Weight Loss & Hormones
Fats are essential for:✔ Hormone balance✔ Feeling full & satisfied✔ Absorbing vitamins & nutrients
💡 Best Healthy Fats for Women Over 40:🥑 Avocados🥜 Nuts & seeds🫒 Olive oil🐟 Fatty fish (salmon, sardines)
🔥 Fat doesn’t make you fat—eating too much of anything does.
📊 How to Calculate Your Macros for Weight Loss
Step 1: Find Your Daily Calorie Needs (TDEE)👉 Go to TDEECALCULATOR.NET and enter your details.
Step 2: Set Your Goal
Fat loss: Eat 10-20% below your TDEE
Maintenance: Eat at TDEE
Muscle building: Eat 5-10% above TDEE
Step 3: Break It Down Into Macros
Protein: 1.0g per pound of ideal body weight
Carbs: Match the protein
Carbs: Whatever’s left
🔥 Example: If your TDEE is 2000 calories, your macro breakdown might be:🥩 Protein: 150g (600 calories)🥑 Fats: 89g (800 calories)🍞 Carbs: 150g (600 calories)
🔢 How to Track Macros Without Feeling Overwhelmed
1️⃣ Download MyFitnessPal (or another tracking app)
2️⃣ Log your food & learn portion sizes
3️⃣ Focus on consistency, not perfection
The goal is NOT to track forever—just until you learn how to eyeball portions and eat intuitively.
🔥 How to Stay Consistent (So You Stop Starting Over Every Monday)
Most women don’t struggle with knowing what to do. They struggle with sticking to it.
🚨 Motivation isn’t your problem—your system is.
✔️ Plan your meals & macros ahead of time
✔️ Schedule workouts like appointments✔️ Have go-to meals ready to prevent impulse eating
✔️ Give yourself grace—perfection isn’t required
💡 Success isn’t about never messing up—it’s about getting back on track immediately.
🥗 High-Protein Meal & Snack Ideas
📌 Easy Protein-Packed Meals
🍳 High-Protein Breakfast Scramble (34g Protein)✔ 3 egg whites + 1 whole egg✔ 3 oz turkey sausage✔ 1/2 cup sautéed spinach & bell peppers
🍗 Lean & Green Chicken Bowl (42g Protein)✔ 5 oz grilled chicken✔ 1/2 cup quinoa✔ 1 tbsp olive oil
🥑 Avocado Egg Toast (28g Protein)✔ 2 slices whole grain bread✔ 1/2 avocado, mashed✔ 2 hard-boiled eggs
📌 Smart & Easy High-Protein Snacks
🥜 Greek Yogurt + Almond Butter (35g Protein)🥩 Turkey Jerky + Cheese Sticks (28g Protein)🥚 Hard-Boiled Eggs + Avocado (25g Protein)
🚀 Ready to Stop Guessing & Start Losing Fat the Right Way?
You’ve tried everything else. Why not try what actually works?
💡 The key to lasting weight loss:✅ Eat MORE of the right foods (not less)✅ Focus on protein, fiber & whole foods✅ Stay consistent—stop the all-or-nothing cycle
This isn’t about another diet. This is about finally understanding what your body needs to thrive.
If you’re ready to stop starting over every Monday and actually see results, I’m here to help.
📢 Want me to create a customized plan for you? Let’s chat!🔥 Apply for coaching here:
📌 Final Thoughts
Losing weight over 40 isn’t impossible. You just need to stop following the wrong approach.
Macros change the game. They help you fuel your body, not punish it.
And when you do that? Fat loss becomes effortless.
You’ve got this. 🚀💪
About the Author Danya Powers:
A mom and business owner, I have been working with people in the fitness arena since 2004. I am not a magazine cover model, I'm a mom of 8, 3 biologically mine, 2 of my heart, and 3 in my new marriage. I'm passionate about getting people to the next level. I'm just like you, fighting against globesity one person at a time. We are all created for more, to be more, and to inspire more, even you! I've been blessed with so many incredible mentors and coaches in my life, and it has radically changed my health from the inside out. My own struggle with food addiction and depression has become something I have turned into my secret weapon of strength, and I use it to help people like you overcome your own demons. Life is such an incredible gift, I would love to be part of helping you remember that, or perhaps realize it for the first time. Healthy really does look good on EVERYONE!
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