What are the best macros for weight loss during menopause?

The two splits differ, and that is worth knowing. One WarriorBabe coach shares 35% protein, 27% carbs and 38% fat, and points out that keto would put carbs at something like 10%, which would make it harder to build muscle. Another video gives 40% protein, 30% carbs and 30% fat, described as balanced and sustainable, supporting energy, muscle recovery and fat loss without burnout. What they share: protein stays high, fat is slightly elevated for hormone support, and carbs are never slashed.

Nikkiey adds an important layer. Asked whether postmenopausal women need higher fat and lower carbs, she says there are no specific dietary restrictions or added needs for that stage. The real priority is eating enough food to fuel recovery, so your body isn't under added stress from too little fuel. One coach makes the same point about 1,200-calorie diets: eating too little after 40 can push your body into survival mode, and cutting carbs too low can leave you tired, moody and losing muscle instead of fat. If you've been starving yourself and stalling, that was the plan, not you.

For workouts, Nikkiey suggests around 20 grams of protein and 30 grams of carbs before and after training as a good starting point. If you have a medical condition or take medication, work with your doctor alongside any macro plan.