Ultimate Guide to Keto Macros for Women in Menopause

Menopause brings a host of changes: shifting hormones, slower metabolism, and a tendency to store more fat around the midsection. For women over 40, the right balance of keto macros—fat, protein, and carbs—can make the difference between plateauing and seeing real results.

Whether you’re just starting keto with our keto grocery list for beginners or refining your plan after hitting a weight loss stall, understanding macros is key.

This guide will help you calculate and adjust your keto macros so you can maximize fat loss, support hormone balance, and maintain energy during menopause.

Why Macros Matter for Women in Menopause

As estrogen declines, insulin sensitivity often decreases, making blood sugar management more critical. Keto can help, but only if your macros are aligned with your body’s changing needs.

Protein helps maintain muscle mass, fat provides energy and supports satiety, and keeping carbs low encourages your body to stay in fat-burning mode.

For practical advice on incorporating protein strategically, check out the benefits of a higher-protein keto approach after 40.

How to Calculate Your Keto Macros

1. Protein: Aim for 1.0–1.2 grams per kilogram of body weight. Adequate protein preserves muscle and helps regulate appetite.

2. Fat: Make fat your primary energy source. Typically, fat will make up 65–75% of your calories. Prioritize healthy fats like olive oil, avocado, and nuts.

3. Carbohydrates: Usually restricted to 20–50 grams per day, depending on your goals. Focus on low-carb vegetables for fiber and micronutrients.

If you want to track your macros efficiently, consider our best pick for a simple keto tracking app for beginners to keep everything on autopilot.

Signs Your Macros May Need Adjusting

Even with careful planning, sometimes you’ll notice:

• Fatigue or low energy

• Sugar cravings or hunger spikes

• Slow or stalled fat loss

These signals often indicate an imbalance. For example, increasing protein slightly can help preserve muscle, while adjusting fat intake may restore energy. Our guide to starting keto over 40 dives deeper into identifying these early warning signs.

Tips for Staying Consistent

Consistency is more important than perfection. Here are a few strategies to make tracking and following your macros easier:

• Batch cook meals aligned with your macros

• Use a grocery list like our keto grocery list for beginners to reduce decision fatigue

• Support hydration and electrolytes with keto-friendly electrolyte powders

Remember, macros are a guide, not a rigid rule. Adjust as your body responds and celebrate non-scale victories like improved energy, sleep, and mood.

Conclusion

Understanding and tracking your keto macros during menopause is one of the most effective ways to support fat loss, preserve muscle, and balance hormones.

By combining this knowledge with practical tools—grocery lists, tracking apps, and electrolytes—you’ll make your keto journey smoother, more sustainable, and ultimately more successful.

If you haven’t already, check out 5 ways to know you’re in ketosis over 40 to see how your macro strategy translates into real results.

Scientific References

1. Volek, J. S., et al. (2004). Comparison of a very low-carbohydrate and low-fat diet on fasting hormones in overweight women. Metabolism.

2. Paoli, A., et al. (2013). Ketogenic diet for obesity: friend or foe? International Journal of Environmental Research and Public Health.

3. Paddon-Jones, D., et al. (2008). Protein and exercise for optimal muscle function with aging. Current Opinion in Clinical Nutrition & Metabolic Care.