3 Steps to an Effective Cut Phase

Everyone searches “macro calculator” to find the right protein, fat, and carbs. Smart. But calculators give you a baseline, not a result. Real progress—fat loss, muscle tone, energy—comes from adjustments, accountability, and a plan that respects hormones and metabolism.

That’s why WarriorBabe coaches women 40+ to take the guesswork out of food and training—and turn numbers into a transformation.

What a Macro Calculator Does (and Doesn’t)

A macro calculator estimates:

• Calories (maintenance baseline)
• Macros (grams/day of protein, fats, carbs)

It uses your age, weight, height, and activity level to spit out a starting point. Helpful? Yes. Complete? No.

It doesn’t know your current metabolic state, stress, sleep, thyroid, menopause status, muscle mass, training volume, or fat-loss timeline. That’s why two women with identical numbers get very different results.

Use the Free WarriorBabe Macro Calculator

Enter your stats. Get a baseline for calories and macros. Then keep reading to learn how to adjust.

How to Read Your Results

Calories (Total Caloric Baseline)
This is your estimated maintenance intake—the energy level where weight tends to hold steady. From here you can:

• Create a fat-loss deficit (generally 10–20% below baseline)
• Eat at maintenance (recomposition or metabolic reset)
• Run a slight surplus (build strength/lean mass)

Protein
Your foundation. Women over 40 typically perform best with 0.8–1.0 g per lb bodyweight (or 1.8–2.2 g/kg) depending on training, satiety, and recovery.

Fats
Support hormones, joints, and satiety. Range usually 0.3–0.45 g per lb (0.7–1.0 g/kg). Don’t crash fats too low during menopause.

Carbs
Fuel training, mood, and thyroid conversion. After protein and fats are set, carbs fill the remaining calories. Training days often benefit from more carbs, rest days slightly less.

Adjusting for Your Goal (with Examples)

Fat Loss (12–16 weeks typical)

• Start at ~15% below your baseline calories.
• Keep protein high, fats moderate, and flex carbs around workouts.
• Example (150 lb, moderate activity):
  • Baseline 2,050 kcal → Cut target ≈ 1,740 kcal
  • Protein 150 g (600 kcal)
  • Fat 60 g (540 kcal)
  • Carbs 150 g (600 kcal)

Coach tip: If energy tanks or sleep worsens, pull back to a 10% deficit for two weeks. Results > aggression.

Recomposition / Metabolic Reset (4–8 weeks)

• Eat at maintenance to restore energy, lift heavier, and normalize hunger signals.
• Protein high, carbs centered around training, fats not too low.
• Re-assess photos, strength, and measurements before pushing a cut.

Lean-Mass Focus (8–12 weeks)

• 5–10% surplus with structured strength training.
• Prioritize progressive overload, sleep, and protein timing (20–40 g per meal, 3–4x/day).

The 2-Week Feedback Loop (How to Know It’s Working)

Track these for 14 days:

1. Scale trend (not single days)
2. Measurements/photos (waist, hips, thigh)
3. Energy & sleep
4. Training performance

If fat loss is the goal:

• Down 0.3–0.8% bodyweight/week = on track
• Not moving after 14 days → reduce 75–125 kcal (mostly from carbs) or add 1–2k steps/day
• Feeling flat? Shift 25–40 g carbs toward your strongest training session

If energy or sleep tanks: your deficit is too deep. Reduce the cut or run maintenance for 7–10 days.

Menopause & Macros—What Changes?

• Protein becomes non-negotiable (0.8–1.0 g/lb).
• Carbs drive training performance; plan them pre/post lift days.
• Fats support hormones; avoid going below ~0.3 g/lb for long stretches.
• Stress & sleep can stall fat loss—sometimes the fix is smarter programming, not fewer calories.

This is where a coach prevents you from zig-zagging and wrecking your metabolism with constant cuts.

1-Day Example Menu (150 g protein / 60 g fat / 150 g carbs ≈ 1,740 kcal)

• Breakfast (no crash):
  Greek yogurt (0% 250g), berries (100g), chia (1 tbsp), honey (1 tsp)
  30P / 7F / 35C
• Lunch (fast prep):
  Chicken breast (5 oz), rice (150g cooked), veggies, olive oil (1 tsp)
  40P / 9F / 45C
• Pre-lift snack:
  Protein shake (25g), banana (1 medium)
  25P / 0F / 27C
• Dinner (satisfying):
  Salmon (5 oz), potatoes (200g cooked), asparagus
  40P / 20F / 35C
• Evening:
  Cottage cheese (150g) + cinnamon
  15P / 4F / 8C

Adjust portions to match your targets; swap proteins/carbs you enjoy.

8 Common Mistakes (and Simple Fixes)

1. Using numbers as gospel instead of a starting line → run the 2-week feedback loop.
2. Under-eating protein → set it first; hit it daily.
3. Cutting fats too low → hormones and adherence suffer.
4. Crash-dieting → use 10–20% deficit, not starvation.
5. Weekend wipeouts → plan one flexible meal; keep protein fixed.
6. Ignoring steps → 7–10k/day drives results without crushing recovery.
7. Changing 10 things at once → adjust calories or steps—not both.
8. No accountability → coaching turns intention into execution.

Why WarriorBabe VIP Beats Any Calculator

• 1:1 coaching that adapts macros to your life, not the other way around
• Weekly adjustments based on photos, trend data, and biofeedback
• Strength programming that fits your schedule and joint health
• Mindset coaching to end the “start–stop” cycle
• Community of 3,000+ women proving age isn’t the limit

A calculator gives you a number. Coaching gives you a transformation.

Apply For WarriorBabe VIP‍

FAQs

What’s the best free macro calculator?
Any reputable tool that collects age, weight, height, and activity will give a baseline. The magic is in how you adjust it over time.

Are macro calculators accurate?
They are estimates. Accuracy comes from feedback: scale trend, photos, measurements, energy, and strength—then tweaking.

What macro split is best for fat loss after 40?
High protein, moderate fats, and carbs targeted around training. The exact ratio is personal—which is why coaching helps.

Do macros matter during menopause?
Yes. Hormonal shifts change how your body uses carbs and fat. Smart macro timing + strength training is a game-changer.

Final Word. Numbers Don’t Create Change. Action Does.

Your macros today are the starting line. You win with a plan, accountability, and adjustments that match your body.

Apply For WarriorBabe VIP

1. Meat

The most obvious protein choice in most people’s minds! Meat has tons of great micronutrients, varying widely between different animals. In general, the healthiest options for land & sky meats are lean, as their fats are heavy in omega-6 fatty acids and saturated fat. Fatty fish is much healthier and is heavier in essential omega-3s, which have a wide range of benefits you don’t want to miss out on. Just make sure to account for this in your macros — lean and fatty meats have very different caloric values, which is a critical factor to consider when planning out your plans for toning!

2. Dairy & eggs

Egg whites. Nonfat Greek yogurt. Whey protein powder. Whole eggs, if you want the added fats and your daily dose of choline. There are tons of ways to get your fill of protein from these two animal products, and they make it simple to get plenty of protein on a vegetarian diet! You can eat any of them at any time of day, of course, but one thing to note: Generally, you’ll want to avoid Greek yogurt around your workouts. Its protein comes from casein, which is slow-digesting, rather than the fast-digesting protein in whey protein powder. If you want to stay fuller for longer (and you’re not eating near a workout), then casein-heavy foods like Greek yogurt are a great choice!

3. Plant sources

Everyone knows about tofu. If you’re not gluten-sensitive, maybe you’ve tried seitan before. But while the ‘protein-heavy’ plant sources get all the buzz, there’s a bigger world of plant proteins most women never think about: the protein found in nearly all plants. Everything from tomatoes to zucchini to beans to rice has at least a small amount of protein, and many sources contain a lot! Once you know how to ballpark the protein content of your favorite healthy plants, it’s a lot easier to hit your daily protein targets and fit your favorite foods into your macros. Over the course of a day, “a gram here, a gram there” adds up to more protein than you might expect.

Want 1-on-1 support with dialing in your protein and building your dream body composition? Apply to become a WarriorBabe here!

1. Workout format

With full body workouts, the goal is simple: Get in, give it all you’ve got, then get out. These workouts aren’t designed to take hours — 45 minutes is often plenty. So why do people do super-lengthy workouts? Because they can get hyper-targeted with their exercises. Round out a specific head of the shoulder, make a tiny back muscle pop out, that sort of thing; but if your goal is simply a lean, toned, strong body, then compound exercises are the way to go. Pick strength exercises that push multiple muscles to fatigue all at once — then you can cut your workouts down to a fraction of the time and still see incredible results!

2. Progressive overload

Over time, aim to bump up the weight you lift in each exercise. Not every workout — that’s way too fast — but if you’ve been at the same weight for a few weeks and haven’t tried going up slightly, see how you handle a little more. If it’s too much, bring it back down. Over time, the more you lift, the more strength you’ll build, and the more definition you’ll see (as long as you have your nutrition dialed in as well, of course). Adding weight will also help you feel more confident and full of energy; handling progressively more weight will help you prove to yourself that you can do things that once felt impossible!

3. Workout timing

When in doubt, shoot for 3 full-body workouts per week. This ensures you always have a least a day’s recovery in between sessions while continuing to build strength and muscle definition. If you’re hitting every major muscle group and pushing each to its limit, this cadence is more than enough. You don’t have to keep to an exact time of day, but your energy levels (and likely your results) will be more consistent if you have a routine start time. If you’re a morning workout person, make sure you get a small protein and carb-focused meal first so you’re not lifting while fasted!

Want 1-on-1 support with your full body workouts and building your dream body composition? Apply to become a WarriorBabe here!

‍

1. Lift heavier weights

When you push your muscles to the point of fatigue, your body tires more quickly — you have to stop sooner because it’s too much on your body to keep going. When you lift heavy weights repeatedly in a short time frame, you create micro-tears in your muscle tissue that heal during your recovery phase. Do this over time and you’ll build more lean muscle, which burns more calories over time; as you burn more calories at rest, you’ll never have to go back to long cardio sessions to stay lean!

2. Eat beforehand

One of the easiest paths to faster workouts is to get a healthy, protein- and carb-focused meal 20 to 30 minutes beforehand. This will give you the energy to launch into your workouts at full force, rather than fatiguing quickly; plus, you’ll be able to recover faster and feel vibrant throughout the day! One exception: If you still want to do cardio (and you like working out in the mornings), you’ll typically burn more calories in a fasted state, so you can wait until afterward to eat. Don’t do this with strength training — muscle growth is the priority — but it’s an easy way to burn more calories during your cardio sessions.

3. Pre-schedule your exercises

This one is simple: Plan out which exercises you’ll do, at what weight, and for how many reps, before you walk into the gym. It’s easy to burn time figuring out what you’re going to do next. You don’t always have to stick exactly to the plan (i.e. if the weight you choose turns out to be too light or too heavy for you), but having a 90% accurate plan will make life easier. Cut down on non-exercise time during your workouts and so you can get in and out much faster, then your workouts will grow shorter AND more efficient.

Want 1-on-1 support with dialing in your workouts and building your dream body composition? Apply to become a WarriorBabe here!

1. Choose your main protein source

Egg whites, chicken breast, ham, tofu, the choice is yours — there’s no right or wrong when choosing your main protein. Most proteins are flexible with what sauces and veggies you pair them with, so choose what’s easiest to prepare and what you enjoy most. If you’re using tofu, keep in mind you’ll have to use more to hit your protein targets since it’s mostly made of carbs & fats, which means you’ll have to pull back on your other ingredients. Also, if you’re using egg whites, try adding in whole eggs, too — that’s where most of the micronutrients are!

2. Mix and match “support” proteins

Have you heard of “incomplete” proteins? These are typically plant-based ingredients like wheat, beans, veggies, etc., containing some but not all essential amino acids. Most plants contain protein in small amounts, so combining foods with complementary amino acids (like grains + legumes/nuts) allows you to add extra protein to your breakfast or reduce the amount you need of your main protein source. Rice, burrito, & beans don’t just form the base of a great on-the-go breakfast — they help round out your meal and ensure you hit your protein targets. Check out different combos of complementary amino acids and try out some simple, fun new recipes!

3. Assemble

A few store-bought sauces and condiments go a long way. Hot sauces, salsa, unsweetened jams — there are tons of low-cal and healthy options that can tie breakfast together in an instant. It might seem obvious, but don’t sleep on this! It’s worth testing out more options and sleuthing to find a few go-tos that make it easy to enjoy breakfast without spending tons of time on prepping other ingredients. If possible, try to batch-prep multiple breakfasts you can reheat on successive days (breakfast sandwiches can be easily heated up in a toaster oven), but if you focus on the essentials, even single-day prep should be much faster if you follow the rest of this guide.

Want 1-on-1 support with dialing in your macronutrients and building your dream body composition? Apply to become a WarriorBabe here!

1. Macronutrients 101

Any body composition you want to build can be broken up into protein, carbs, and fats. By eating your ideal number of each core macronutrient every day, you’ll see faster progress and maybe even improve your energy! Since each of these macros plays an essential role in building a healthy, sustainable future, the first step to mastering intuitive eating is making macros automatic. Break down your meals into macros and work backwards from your daily targets — that’s the simplest way to master the fundamentals. It’s a lot to keep track of at first, but it will quickly become second nature if you start approaching your meals this way.

2. Tracking (the fun part)

No one enjoys logging every meal into an app every day, but here’s the key to making this process more enjoyable: Knowing it’s not forever. When you track your macros throughout the day, use it as an opportunity to learn more about the foods you’re eating. Once you know the macros of a tablespoon of peanut butter, a cup of your favorite cereal, a handful of broccoli, etc., it becomes much easier to quickly assemble meal plans you love eating. If you track the same meals enough times, you’ll start to get a feel for how they fit into your daily routine... and eventually, once it becomes second nature, you rely less on your tracking system and make it automatic.

3. Making macros feel natural

Once you’ve been tracking your macros for a while — and you can identify the macros of your most commonly eaten foods within a few grams, give or take — you can start to loosen up in your approach. You can order a 4oz salmon filet and roughly know its carb, fat, and protein content. You can have an idea of what you want to eat for the day and adjust when spontaneous events pop up. Aim for your daily macro targets, eating foods that feel good to you without tracking every meal. It’s harder than it sounds at first. It takes practice. But when you know the macros of your favorite and most common meals like the back of your hand, you can enjoy the foods you love AND build a body composition you can be proud of.

Want 1-on-1 support with dialing in your macronutrients and building your dream body composition? Apply to become a WarriorBabe here!