Recommended Macros for Women Over 40 on Keto — Balance Hormones, Energy, and Fat Loss
As women age, metabolism, hormone levels, and nutrient needs change. For those over 40, following the right macronutrient ratios on keto is critical to support weight management, energy, and hormonal health.
This guide explains how to calculate and adjust your recommended macros, what foods to prioritize, and how to support your metabolism with nutrition, lifestyle, and supplements.
Why Macro Balance Matters for Women Over 40
Aging affects metabolism and hormone production:
-
Slower metabolism — muscle mass decreases, which can reduce calorie needs.
-
Hormonal shifts — perimenopause and menopause change estrogen, progesterone, and cortisol levels, impacting fat storage and cravings.
-
Insulin sensitivity changes — blood sugar regulation can become more difficult, increasing risk of weight gain around the midsection.
Getting your macros right—protein, fat, and carbs—supports fat loss, muscle preservation, and stable energy.
Recommended Macros for Women Over 40 on Keto
While individual needs vary, a good starting point is:
| Macro | Suggested Range | Benefits |
|---|---|---|
| Protein | 25–30% of daily calories | Supports muscle preservation, satiety, and metabolism |
| Fat | 60–70% of daily calories | Provides energy, hormone support, and ketone production |
| Carbs | 5–10% of daily calories (usually 20–50g net carbs) | Maintains ketosis, reduces blood sugar spikes |
Tip: Track your macros for awareness, not perfection. Adjust based on energy, weight, and hormonal health. If you want an easy-to-follow macro plan tailored for women over 40, the Ketogenic Fat Loss Diet 101 e-book provides step-by-step guidance for calculating macros and meal planning.Check it out and see if this could make a difference for you.
Foods to Prioritize
-
Healthy fats: Avocado, olive oil, coconut oil, nuts, seeds
-
Low-carb veggies: Leafy greens, zucchini, cauliflower
-
Optional supplements: Electrolytes, fiber + probiotics, and adaptogenic herbs to support energy and hormonal balance, For convenient, travel-friendly keto nutrition, youtric keto pulver delivers essential nutrients while keeping you in ketosis.”
Lifestyle and Hormonal Support
Women over 40 benefit from:
-
Strength training to maintain muscle and metabolism
-
Stress management to balance cortisol and reduce belly fat
-
Quality sleep to regulate hormones and support recovery
-
Regular tracking of weight, energy, mood, and menstrual or menopausal symptoms
“If managing hormones and macros feels overwhelming, the Keto Lifestyle Starter Bundle gives you meal plans, habit trackers, and supplements designed for women over 40.”
Related Guides
These guides complement macro tracking by addressing cravings, hormonal balance, and energy optimization.
Final Thoughts
For women over 40, balancing macros on keto is key to support fat loss, hormonal health, and energy. Pairing the right ratios with nutrient-rich foods, lifestyle adjustments, and targeted supplements makes keto a sustainable, effective tool. If you’re ready to simplify macro tracking and optimize keto for your age and hormones, check out The Essential Keto Cookbook and the Keto Lifestyle Starter Bundle. They provide structured plans, recipes, and supplements to make keto work for women over 40.Check it out and see if it fits your health goals.
References
- Diamanti-Kandarakis E, Dunaif A. (2007). Insulin resistance and the polycystic ovary syndrome revisited: an update on mechanisms and implications. Endocr Rev.
- Mullur R, Liu YY, Brent GA. (2014). Thyroid hormone regulation of metabolism. Physiol Rev.
- Slavin JL. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients.
.png)
(1).png)
.png)
