Macros Made Simple: A Woman’s Guide to Eating Smart After 40
Why Macros Matter After 40
Your body changes with age: muscle naturally declines, hormones shift, and your metabolism slows. Macros — protein, carbs, and fats — help you fight back.
Protein: Keeps muscle strong, improves recovery, and helps you feel full.
Carbs: Provide energy for training and brain function.
Fats: Support hormones and satiety.
When you get the mix right, you feel energized, recover better, and see changes in strength and body composition.
Macro Targets in Grams
At 2PiFit, we often start women with higher protein goals than they’re used to, because most women are under-eating it. A common range:
Protein: ~0.7–1.0 g per pound of body weight (ex: a 150 lb woman = 105–150 g protein daily).
Carbohydrates: Adjusted to activity. On lifting days, 40–50% of calories from carbs supports energy and recovery. On lighter days, closer to 30–40%.
Fat: Fills in the rest, usually 25–35% of calories.
That balance helps you fuel workouts, maintain muscle, and keep hormones in check.
How to Track Macros
Use apps like MyFitnessPal or Cronometer.
Track daily totals, not perfect meal-by-meal numbers.
Focus first on hitting protein consistently, then refine carbs and fats.
Reassess every few weeks — goals shift as your body adapts.
For the Days You Don’t Want to Track
Not every woman wants to weigh and measure food forever. That’s why we also teach Precision Nutrition’s hand-portion method as a backup:
Protein: 1–2 palms per meal
Carbs: 1–2 cupped hands per meal
Fats: 1–2 thumbs per meal
Veggies: 1–2 fists per meal
This gives you flexibility when you’re traveling, eating out, or just don’t feel like logging into an app.
Common Pitfalls
Skipping protein at breakfast (sets the whole day back).
Cutting carbs too low (leads to low energy, cravings, and stalled progress).
Forgetting that fats are calorie-dense (nuts, oils, cheese add up fast).
Getting stuck in an “all-or-nothing” mindset — one imperfect day doesn’t ruin progress.
Sample Macro Plans for Women Over 40
Every woman’s needs are unique, and at 2PiFit we personalize macros based on your body, goals, and health history. But to give you an idea of what balanced macros can look like, here are a couple of sample breakdowns for healthy women training 2–3 times per week.
Note: These are just examples, not medical advice. If you have health conditions, dietary restrictions, or specific medical needs, always consult with your physician or a registered dietitian.
Example 1: 140 lb woman, training 2–3x per week
Goal: Fat loss while maintaining lean muscle
Calories: ~1,650/day (moderate deficit)
Protein: 130 g (37%) → ~0.9 g/lb body weight
Carbs: 150 g (36%)
Fat: 60 g (27%)
Sample Day:
Breakfast: 2 eggs + 3 egg whites, spinach, ½ cup oats with berries
Lunch: 4 oz chicken breast, ½ cup quinoa, large salad with olive oil
Snack: Greek yogurt with protein powder stirred in, apple
Dinner: 5 oz salmon, roasted potatoes, broccoli, drizzle of avocado oil
Example 2: 160 lb woman, training 2–3x per week
Goal: Body recomposition (lose fat, maintain/gain muscle)
Calories: ~1,850/day (maintenance or slight deficit)
Protein: 145 g (31%) → ~0.9 g/lb body weight
Carbs: 180 g (39%)
Fat: 65 g (30%)
Sample Day:
Breakfast: Protein smoothie (1 scoop whey or plant protein, almond milk, ½ banana, chia seeds, spinach)
Lunch: 5 oz turkey breast, 1 cup rice, roasted veggies
Snack: Cottage cheese with pineapple, handful of almonds
Dinner: 6 oz lean beef, sweet potato, green beans sautéed in olive oil
Disclaimer: These sample macro plans are for educational purposes only. They are not intended as medical or dietary prescriptions. Always consult with your healthcare provider before making significant changes to your diet or exercise program.
The 2PiFit Approach
Some of our clients thrive with grams and numbers. Others prefer visual cues. Many do a mix of both. The system isn’t as important as the consistency.
Macros aren’t about restriction — they’re about giving your body the right mix of nutrients to stay strong, lean, and confident after 40.
Ready for Your Personalized Macro Plan?
Your macros should be as unique as you are. The right mix depends on your body, your goals, and your lifestyle.
At 2PiFit, we don’t hand out cookie-cutter plans. We create custom nutrition and training strategies designed for women over 40 who want to:
Lose fat while keeping muscle
Feel stronger and more energized
Understand how to fuel their bodies for long-term success
Curious what your personal plan would look like? Schedule a discovery call with our team today.
Disclaimer: This blog post is for informational purposes only and is not intended to diagnose, treat, or replace medical advice from your healthcare provider. Always consult with your physician or a qualified health professional before making significant changes to your diet, exercise routine, or health practices.
