What macro split is best for women over 40?

Nikkiey explains that most women who come to WarriorBabe think they eat healthy but are under-eating protein and overdoing fats and carbs without realizing it. Her recommended split puts protein first at about 35%, keeps fat at 38% for hormone health, and sets carbs in the high 20s to fuel workouts and recovery. One episode gives the carb figure as 27% and another as 28%, so treat it as a range rather than a magic number. She is clear this isn't keto or anything extreme. It's a correction to the low-calorie, low-fat, inconsistent-protein advice that may have worked in your 20s and 30s but doesn't support a body dealing with declining estrogen, muscle loss and a slowing metabolism.

For menopause belly fat, Nikkiey shares a slightly different breakdown she used with a long-time client whose progress stalled when pre-menopause symptoms started: 32% protein, 30% carbs and 38% fat. She kept the client's calories the same and changed only the fat and carb ratios. Her reasoning is that hormonal shifts can make women more carbohydrate sensitive, so keeping fat a little higher than carbs works with those changes. If you're navigating menopause symptoms, bring your doctor into the conversation too.

She also stresses that your exact numbers depend on your body, weight, activity level, metabolism and goals. You don't have to track forever, but tracking gives you awareness and control instead of guessing. If past diets failed you, it was likely the numbers, not you.