How to Count Macros for Weight Loss: A Beginner's Guide for Women Over 40

Counting macros for weight loss might be the game-changer you've been looking for if you're stuck in midlife. In this episode, I break down exactly how to track macros and why understanding your protein, carbs, and fats can transform your body—especially during perimenopause when that stubborn belly fat in midlife shows up out of nowhere. I share my personal experience losing six pounds, gaining serious strength, and finally having energy again without afternoon naps. If you've been eating "healthy" and working out but still not seeing results, this macro tracking guide for women over 40 will show you what's missing. I walk you through setting up the Cronometer app, calculating your protein intake for midlife women (hint: it's about 1 gram per pound of your goal weight), and understanding why your cheese habit might be sabotaging your progress. Whether you're new to macro counting for beginners or ready to finally lose that stubborn weight, this episode gives you the exact framework to start tracking today—even if you only do it for a month.Key Takeaways1. The 1 Gram Protein Rule for Sustainable Weight Loss in MidlifeYour protein target should be approximately 1 gram per pound of your goal body weight—not your current weight. So if your goal is 160 pounds, you need 160 grams of protein daily. This high protein intake for women over 40 is essential for maintaining muscle while losing fat, keeping you full, and fueling your workouts. It's not about willpower—it's about giving your body the right fuel.2. Track Everything for One Month to Gain Awareness Macro tracking isn't about perfection—it's about awareness. Spend the first month as "recon," tracking everything you eat to understand where your hidden fats and carbs are coming from. You'll be shocked at what you learn. The goal isn't to hit perfect numbers immediately; it's to collect intel on your actual eating patterns so you can make informed adjustments. Use the free Cronometer app to make counting macros for beginners simple and sustainable.3. Balance Your Macros: 40% Protein, 30% Carbs, 30% Fat for Fat LossFor weight loss in perimenopause, aim for roughly 40% of your calories from protein (that 1 gram per pound rule), 30% from healthy fats (about 45-55 grams), and 30% from carbs (120-140 grams). This isn't a restrictive diet—it's strategic fueling. When you balance macros for midlife women, you'll eat more food, feel fuller, snack less, and finally see the strength and body composition changes you've been working toward. Pair this with heavy strength training (non-negotiable!) and watch your body transform.🔗 Connect With MeWebsite: amcostanzo.comYouTube: acostanzowellnessInstagram: aging.fiercely💬 Let's Continue the ConversationHave you tried macro tracking before? What's holding you back from starting? I'd love to hear from you! Share your thoughts on Instagram or Pinterest and tag me.If this hit home for you, I'd love it if you'd leave a quick 5-star rating or just drop a ❤️ in the comments. Or hit that follow button so we can keep spreading the word that midlife isn't a crisis—it's a comeback! 👊

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