Calorie Tracking for Women Over 40

What's Really Happening to Your Body

Starting in your late 30s to early 40s, several changes begin:

• Estrogen fluctuates then declines — Affects where fat is stored
• Muscle mass decreases — If you don't actively preserve it
• Metabolism slows — Partly hormonal, partly muscle loss
• Insulin sensitivity decreases — Carbs hit differently
• Sleep disruptions — Affect hunger hormones

Calorie Needs Through the Decades

Protein: Your New Best Friend

Women over 40 need MORE protein than younger women, not less:

• Aim for 1.0-1.2g per kg body weight (or 0.5g per pound)
• Example: 150 lb woman → 75-90g protein daily
• Spread across meals — 25-30g per meal
• Don't skip breakfast protein — Sets the tone for the day

The Estrogen-Fat Connection

Before menopause, estrogen helps store fat in hips and thighs. As estrogen drops:

• Fat shifts to the midsection
• Visceral fat (around organs) increases
• This is normal but can be managed

What helps: Strength training, adequate protein, moderate cardio, stress management.

Managing Carbs After 40

As insulin sensitivity decreases, you may notice:

• Blood sugar spikes from high-carb meals
• More fatigue after eating carbs
• Easier weight gain from the same foods

Solutions:

• Pair carbs with protein and fat
• Choose complex carbs over refined
• Time carbs around activity
• Consider slightly lower carb (not keto, just moderate)

Strength Training is Essential

This is not optional after 40. Benefits include:

• Preserves and builds muscle
• Maintains metabolism
• Improves insulin sensitivity
• Strengthens bones (critical as estrogen drops)
• Reduces belly fat

Minimum: 2-3 resistance sessions per week, focusing on all major muscle groups.

Managing Menopause Symptoms Through Diet

• Hot flashes: Limit alcohol, caffeine, spicy foods
• Sleep issues: No caffeine after noon, lighter dinners
• Bloating: Watch sodium, increase water
• Mood: Stable blood sugar helps — regular meals, protein at each

Sample Day: 1,700 Calories for Weight Loss

• Breakfast: Greek yogurt, berries, walnuts (350 cal, 25g protein)
• Lunch: Large salad with grilled salmon (450 cal, 35g protein)
• Snack: Apple + cheese stick (180 cal, 8g protein)
• Dinner: Chicken stir-fry with vegetables and rice (500 cal, 35g protein)
• Evening: Cottage cheese (220 cal, 14g protein)

Total: 1,700 cal, 117g protein