Macro Calculator for Perimenopause - Calculate your Macros Now

How to Use the Perimenopause Macro Calculator

Unlike standard calculators, this perimenopausal calculator considers your metabolism, energy needs, and body composition.

To use this calculator, you’ll need to input basic information like your age, weight, height, and activity levels. The calculator then generates personalized recommendations for your daily calorie needs along with specific amounts of protein, carbohydrates, and fats that support your goals.

Remember that these calculators provide starting points rather than perfect solutions. You need to listen to your body based on its energy levels, hunger cues, how well you sleep, and any physical changes or transformations.

What Are Macros?

Macronutrients, commonly called macros, represent the three primary components of food that provide energy to your body: protein, carbohydrates, and fats.

Protein serves as the building block for muscles, enzymes, and hormones. Meanwhile, carbohydrates are your body’s primary fuel source, which is especially crucial for brain function and physical activity. Finally, fats, contrary to popular belief, play a crucial role in hormone production, cell membrane integrity, and nutrient absorption.

Each of these plays distinct roles in your physical wellbeing, and balancing them correctly becomes particularly important during perimenopause.

Why Counting Macros Works

Your fluctuating hormone levels mean that your body handles macronutrients differently than before.

Counting macros works because it adapts to these unique physiological changes rather than applying a one-size-fits-all approach. When you track macronutrients, you focus on giving your body exactly what it needs during this hormonal transition, including higher protein intake, lower carbohydrates, and enough fats.

Counting macros can help you feel higher energy levels, better sleep, reduced hot flashes, and even lose that dreaded belly fat.

Macros vs. Calories: What's the Difference?

Calorie counting treats all calories as equal, regardless of their source. Whether you eat 300 calories of almonds or 300 calories of candy, they count the same toward your daily total, which isn’t necessarily wrong. However, it misses how your body processes different food types, which is especially crucial during perimenopause.

Macrocounting emphasizes the importance of calorie sources. During perimenopause, your body metabolizes macronutrients differently. You start to need more protein to maintain the same muscle mass, and your body becomes more resistant to insulin, becoming more prone to energy crashes. Eating too little fat (or too much of the wrong fats) can also increase inflammation and make perimenopause symptoms worse.

Read our guide to learn more about the differences between counting macros and counting calories.

Best Foods for Macro Counting

Selecting the best foods for macro counting makes it easier, simpler, and more effective. The ideal food choices support your changing hormonal landscape while making it easier to hit your nutrient targets.

For protein sources that support muscle preservation during perimenopause:

• Chicken breast provides about 31 grams of protein per 100-gram serving with minimal fat
• Greek yogurt delivers approximately 10 grams of protein per 100 grams, plus calcium for bone health
• Lentils offer around 9 grams of protein per 100 grams cooked, along with fiber for digestive health
• Salmon contains roughly 20 grams of protein per 100 grams, while also providing omega-3 fatty acids
• Cottage cheese supplies about 11 grams of protein per 100 grams and makes an excellent snack option

For carbohydrates that support steady blood sugar and energy levels:

• Sweet potatoes contain approximately 20 grams of complex carbohydrates per 100 grams, plus vitamin A
• Quinoa offers about 20 grams of carbohydrates per 100 grams cooked, with complete protein
• Berries like strawberries and blueberries provide around 10 grams of carbohydrates per 100 grams
• Oats deliver roughly 12 grams of carbs per 30-gram serving with beta-glucan fiber for heart health
• Brown rice contains about 23 grams of carbohydrates per 100 grams cooked, with valuable B vitamins

For healthy fats that support hormone production during perimenopause:

• Avocados provide about 15 grams of primarily monounsaturated fat per 100 grams
• Walnuts contain approximately 65 grams of fat per 100 grams, rich in omega-3 fatty acids
• Olive oil supplies about 14 grams of fat per tablespoon, with oleic acid for heart health
• Flaxseeds offer roughly 42 grams of fat per 100 grams, with lignans that may ease hot flashes
• Fatty fish like mackerel provide about 14 grams of fat per 100 grams, with vitamin D

Best Macro Ratios by Goal

Perimenopause is a crucial turning point in your life that demands specific macro adjustments. The changes you make should reflect your hormonal levels, metabolism, and muscle mass.

In your mid-30s, early 40s, and mid-40s, a slight increase in protein can help you maintain weight and muscle mass. On the other hand, increasing your carbohydrate intake alongside higher protein intake can help you gain muscle. Finally, to lose weight, you’ll want to maintain elevated protein intake while following a calorie deficit and still hitting your macronutrient targets.

Best Macro Ratios by Age

Hormonal fluctuations will start in your 40s, which requires changes to your diet to avoid loss of energy, weight gain, and belly fat, among other potential side effects. By your 50s, your estrogen levels drop even more dramatically, bringing more pronounced changes to your body and metabolism. In your 60s and 70s, your body faces different challenges, as it can no longer digest food or absorb nutrients just as well.

It’s important to adjust your macros and food choices based on age. You can follow these macros to make appropriate age-specific macro adjustments.

• Macros for Women Over 40
• Macros for Women Over 50
• Macros for Women Over 60
• Macros for Women Over 70

Macros and Weight Loss During Perimenopause

Hormonal fluctuations directly impact where and how your body stores fat. The “hormonal belly” that you develop during these years won’t go away with just exercising and eating right. If anything, following standard diets, like a low-carb diet without making adjustments, can make the situation worse.

Low-carb diets trigger stress responses that increase your body’s cortisol levels and promote fat storage in the same area where you want to lose fat.

Learning the right macros for your stage in life can lead to better results than simply reducing calories and training harder.

Here are examples of macros to help you lose weight during perimenopause and menopause:

• Macros for Perimenopause Weight Loss
• Macros for Menopause Weight Loss Guide

How to Track Your Macros

The benefits of tracking macros extend beyond your perimenopausal years. While it might look like just another number-crunching diet fat, you’ll eventually learn that it’s a tool that helps you discover how to make the necessary changes to your body’s evolving needs.

Food tracking apps simplify the process by calculating macronutrient content. You can even use apps that plan meals for you for better convenience.

Start with a three-day tracking period to establish your current baseline without changing your typical eating pattern. This reveals your natural tendencies and helps identify areas where you can modify your diet. From there, you can make gradual adjustments to your optimal macro ranges.

Slow but sure improvements, rather than dramatic overnight changes, are key to success in tracking macros.