Macros for Perimenopause: How to Eat for Energy, Hormones & Fat Loss After 35
If you’re in your late 30s or 40s and feel like your body’s changed overnight, welcome to perimenopause. You’re not crazy. And you’re not failing. Your hormones are shifting, and your old “calories in, calories out” math just isn’t cutting it anymore.
Enter: macros — aka your hormonal cheat code.
Why Macros Matter (Now More Than Ever)
When estrogen, progesterone, and cortisol start shifting, you need more strategy and support, not less food and more cardio.
Tracking macros (not obsessively, just intentionally) helps you:
Protect muscle
Stabilize blood sugar
Support your metabolism
Actually feel full
The Macro Blueprint for Perimenopause
Protein: 30g+ per meal
Builds muscle, balances blood sugar, boosts metabolism. Non-negotiable.
Carbs: Don’t fear them
Whole-food carbs help with serotonin, sleep, and thyroid function.
Think: fruit, potatoes, rice, root veggies.
Fats: Eat the damn yolks!!
Healthy fats = hormone production. Go for avocado, eggs, olive oil, nuts, seeds.
How to Start Without Overwhelm
Start tracking just protein and fiber — get consistent.
Gradually work toward a rough macro target based on your body + goals
Focus on meals, not snacks — you need balance, not blood sugar rollercoasters
Reminder: Perimenopause isn’t the end of your metabolism. It’s the beginning of a new phase and you’re in charge of how it feels.
Want a cheat sheet for this? Download my free guide: Portion Control by Hart- it’s packed with real food tips and macro-balancing hacks to support your body now.
Safe 1:1 Nutrition Monitoring
If you’re looking for a more tailored program, reach out to me and we’ll set up a time to chat about your fitness goals.
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