A Simple Guide to Macronutrients for Lasting Wellness

The world of nutrition can feel overwhelming, there are so many fad diets and trends, one day, a new diet tells you to cut carbs, and another says to eliminate all fat. You might find yourself counting calories and still not feeling or seeing the results you want, you might be following a diet plan and don't even like the recipes you're given. I definitely couldn’t follow a plan if I didn’t like the food!

What if you could simplify it, while still eating the food that you enjoy, and hitting your calorie target? The key to understanding “diet” isn't just counting calories, its understanding macronutrients and the effects each one has.

Macronutrients are the three food groups your body needs to function properly, protein, carbohydrate, and fat. These are the raw materials your body uses for everything from fuelling a workout, repairing muscle, balancing your hormones. By understanding them you can start to build a better relationship with food and make choices that truly nourish your body.

What are Macros?

Each macronutrient plays a unique and essential role in helping you feel your best. Getting the right balance of all three is what leads to sustained energy, balanced hormones, and feeling great.

Protein is the building block of the body, it's essential for building and repairing muscle, bone, and connective tissue. This is especially crucial for women over 40 as we naturally begin to lose muscle mass. Protein also plays a major role in hormone and enzyme production and helps you feel full and satisfied longer after meals. You find protein in foods like chicken, fish, eggs, tofu, beans, and lentils.

Carbohydrates are one of your body's sources of fuel. Carbs provide energy your brain and muscles. The type of carb matters. Complex carbs found in oats, sweet potatoes, and whole grains are broken down slowly by your body, providing sustained energy that prevents that mid-afternoon energy crash. Simple carbs (sugars) give you a quick burst of energy followed by a sharp dip.

Fats are essential for much more than just energy. They are crucial for hormonal balance, protecting your organs, and absorbing fat-soluble vitamins (A, D, E, and K). The key is to choose healthy unsaturated fats found in sources like avocados, nuts, oily fish, seeds, and olive oil, while still including some saturated fats from eggs and lean meats in moderation. Without enough healthy fats, you may feel fatigued and notice issues with your skin, hair, and mood.

Why Count Macros, Not Just Calories?

While a calorie is a unit of energy, all calories are not created equal when it comes to how your body uses them. Think of it this way, the calories contained in your food tell you how much to eat, while the macros tell you what to eat.

By focusing on macronutrients, you move beyond simple numbers and into a deeper understanding of food quality. This moves you away from the restrictive diet mindset and toward one of giving your body the nourishment it needs while enjoying the foods you love.

Consider two different foods, both at 400 calories. One, cookies (mostly sugar and refined carbohydrates, it’s very easy to eat 400 kcal of cookies). The other is a chicken salad with avocado and vinaigrette (balanced in protein, healthy fats, and complex carbohydrates). While the calorie count is the same, their effect on your body is drastically different. The biscuits will cause a rapid spike and crash in blood sugar, leaving you feeling tired and hungry again soon after. The chicken salad, however, will provide sustained energy, stabilise your blood sugar, and keep you feeling full and satisfied for much longer due to its balanced macro content.

Ultimately, counting macros gives you the knowledge to make smart, informed decisions that ensure you're fuelling your body to feel better, have more energy, and if you are strength training to make sure your body has the energy for your workouts and the muscle repair that happens after.

Macronutrient Balance Benefits

The benefits of a macro-based dietary approach are supported by science, particularly for goals like building strength and improving body composition.

Protein for Strength.

Protein is vital for muscle protein synthesis, the process of building and repairing muscle tissue. For women, especially over 40, adequate protein intake is crucial for preserving muscle mass and maintaining a healthy metabolism as we age [1]. Additionally, protein has a higher satiety effect than fats or carbohydrates meaning, it helps you feel fuller for longer, which can naturally reduce overall calorie intake and control cravings [2].

Carbohydrates for Performance.

Carbohydrates being one of your body's sources of fuel, everything from brain function to powering intense workouts. Research shows that sufficient carbohydrate intake is important for maintaining endurance and performance, particularly during high-intensity exercise [3]. Choosing complex carbohydrates provide the sustained energy you need to get through your day and your training sessions without the energy crashes associated with simple sugars.

Fats for Hormonal Balance.

Healthy fats are the building blocks of hormones and are essential for their proper function [4]. A diet too low in fat can disrupt hormonal balance, which can impact mood, energy levels, and even reproductive health. Consuming a balanced amount of healthy fats (like those in avocados, nuts, and olive oil) is a key part of your wellness and ensures your body's systems are running smoothly.

Macro Counting for Weight Loss

If weight loss is your goal, you must be in a small calorie deficit—meaning you consume slightly fewer calories than your body burns [5]. A large calorie deficit is unhealthy and unsustainable, and just eating less doesn't guarantee the right results. Many conventional diets cause you to lose not only fat, but also lean muscle mass, which can become a serious issue.

This is often why people find themselves "skinny-fat" they've lost weight on the scale, but their body composition has worsened, leaving them with a slower metabolism and a softer, less toned look. They were eating at a calorie deficit but starving their body of what it needed to be strong.

This is where macro counting is so useful. It's the most effective tool for achieving a calorie deficit while ensuring your body is properly nourished to support your goal.

Preserving muscle mass, by prioritising protein, you provide your body with the essential amino acids it needs to build and repair muscle. This helps prevent muscle catabolism—the breakdown of muscle tissue—which is a common side effect of dieting, especially when protein intake is low [6]. You lose weight the right way, by using body fat as fuel while preserving your strength and metabolism.

Sustaining Energy and Balance, macro counting ensures you get enough carbohydrates to fuel your workouts and enough healthy fats to support hormonal balance. This prevents the energy crashes, fatigue, and mood swings often associated with calorie-restricted diets. You feel strong, energised, and capable, making your journey sustainable.

Ultimately, this approach is about body recomposition. It's not just about a smaller number on the scale; it's about getting leaner and stronger. You’re building a body that is more efficient, more capable, and more resilient.

A Sample Macro Breakdown for Women Over 40

While individual needs vary, a great starting point for women over 40 focuses on adequate protein for muscle preservation and healthy fats for hormonal balance. Carbohydrates are then used to fill the remaining energy needs based on your activity level.

Protein: Aim for 1.2 - 1.6 grams of protein per kilogram of your body weight. For example, a 70 kg woman would aim for a minimum of 84-112 grams of whole protein per day. This is the most crucial macro for maintaining muscle mass as we age.

Fats: A good starting point is for fats to make up 25-30% of your total daily calories. This range provides the necessary fuel for hormonal health and keeps you feeling satisfied.

Carbohydrates: The rest of your calories should come from carbohydrates. This is your flexible macro—you can increase or decrease your carb intake based on your activity level and energy needs.

Remember, this is a general guideline to get you started. The best way to create a plan that is truly tailored to your body and your goals is to work with a coach.

Citations

[1] Pasiakos, S. M., et al. (2015). "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review." Sports Medicine, 45(1), 111-131.

[2] Leidy, H. J., et al. (2015). "The role of protein in weight loss and maintenance." The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.

[3] Burke, L. M., et al. (2004). "Carbohydrates and protein for recovery after exercise." Journal of Sports Sciences, 22(1), 15-30.

[4] Reed, B. G., et al. (2012). "Fatty Acids and the Brain: A Special Focus on Mood Disorders." International Journal of Environmental Research and Public Health, 9(10), 3740–3758.

[5] Hall, K. D., & Guo, J. (2017). "The role of energy expenditure in the regulation of body weight." Therapeutic advances in endocrinology and metabolism, 8(8), 241–254.

[6] Helms, E. R., et al. (2014). "Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation." Journal of the International Society of Sports Nutrition, 11(1), 20.

[7] MacLean, P. S., et al. (2011). "Biology of weight regain: from mechanisms to intervention." Obesity, 19(4), 689-700.