Macros Made Simple: Eat Well, Spend Smart, Feel Your Best
In this week’s episode of The Complete Woman podcast, Shala founder and CEO Tori Poulter sits down with grocery savings expert Rachel Coons for a conversation that’s as empowering as it is practical. Rachel—a mother of four, fitness instructor, and passionate advocate for financial stewardship—shares how she cut her family’s grocery bill from $1,200 to $700 per month without sacrificing health or nutrition. Her secret? A mix of strategy, intention, and joy.
The episode, titled “The Hidden Stresses of Family Finance | Fixing Your Food Budget with Rachel Coons,” is a refreshing reminder that nourishing your body doesn’t have to break the bank—and that being a good steward of your family’s resources is both empowering and deeply fulfilling.
But while Rachel shows us how to spend less at the store, this article will help you decide what to spend on—specifically, how to shop for and structure your meals around macronutrients to support optimal health, especially for women transitioning through perimenopause or menopause.
Let’s dive in.
What Are Macros, and Why Should You Care?
Macronutrients—or “macros”—are the three main nutrients your body needs in large amounts to function properly:
Protein
What it does: Builds and repairs tissue (including muscle), supports immune function, helps regulate hormones, and keeps you feeling full.
Calories per gram: 4
Good sources: Chicken, turkey, fish, eggs, tofu, Greek yogurt, lentils, beans, protein powders
Carbohydrates
What they do: Provide energy to your body and brain, support hormone balance, and help regulate digestion.
Calories per gram: 4
Good sources: Fruits, vegetables, whole grains, legumes, oats, sweet potatoes, quinoa
Fats
What they do: Support brain health, hormone production, skin integrity, and help your body absorb vitamins like A, D, E, and K.
Calories per gram: 9
Good sources: Avocados, olive oil, nuts, seeds, fatty fish, coconut oil, pasture-raised butter
Each macro plays a distinct and essential role in your wellness. Balancing them thoughtfully can support hormone regulation, stabilize energy, curb cravings, and improve body composition—all especially important during perimenopause and menopause.
Food Is Not the Enemy
Before we get into the math, let’s pause for a moment to echo something Rachel said during the podcast: Food is deeply cultural, social, and emotional. It brings us together. It marks celebrations. It can be a love language and a way we nurture others and ourselves.
Tracking macros should never rob food of its joy or turn every meal into a math problem. The goal isn’t to be perfect—it’s to be intentional. Macros are a tool to help you feel your best, not a set of rules to beat yourself up with.
Give yourself grace. Plan with purpose. And always make room for the occasional chocolate chip cookie with your kids or glass of wine with your girlfriends.
How to Calculate Your Macros
Now let’s walk through how to estimate the ideal balance of macros for you.
Step 1: Identify Your Daily Calorie Needs
This depends on your activity level and wellness goals. A general guideline:
For weight loss: Multiply your ideal body weight by 12
For maintenance: Multiply your current body weight by 15
For muscle gain: Multiply your current body weight by 17
Example:
If your ideal body weight is 150 lbs and your goal is maintenance:
150 × 15 = 2,250 calories/day
Step 2: Calculate Carbohydrates (40–45% of total calories)
Carbs should make up 40–45% of your total calories.
Each gram of carbohydrate = 4 calories
Multiply your daily calorie target by 0.40 or 0.45, then divide by 4
Example (using 2,250 calories/day):
2,250 × 0.45 = 1,012.5 carb calories/day
1,012.5 ÷ 4 = 253 grams of carbs/day
Step 3: Calculate Protein (0.7–1g per pound of ideal body weight)
For sedentary women or those not exercising regularly: start with 0.7–0.8g per pound
For active women: aim for 0.8–1g per pound
If you do regular resistance or strength training, stick closer to 1g per pound
Example (ideal weight: 150 lbs):
150 × 1 = 150 grams of protein/day
150 × 4 = 600 protein calories/day
Step 4: Use Remaining Calories for Healthy Fats
Fats should fill in the rest of your calories. Each gram of fat = 9 calories
Example (continuing with 2,250 calories/day):
Total calories: 2,250
Carbs: 1,012.5 cal
Protein: 600 cal
Remaining: 2,250 – 1,012.5 – 600 = 637.5 fat calories
637.5 ÷ 9 = 71 grams of fat/day
Daily Macro Summary for a 2,250 calorie plan:
Carbs (45%): 253g (1,012.5 calories)
Protein (27%): 150g (600 calories)
Fat (28%): 71g (637.5 calories)
Why This Matters for Women in Perimenopause & Menopause
During this life stage, many women experience changes in metabolism, body composition, and hormone levels that can make it harder to maintain energy or lose weight. A well-balanced macro plan can:
Support muscle retention and prevent age-related muscle loss
Help stabilize blood sugar and energy levels
Improve mood, sleep, and focus
Support healthy hormone production
Promote long-term weight management without extreme diets
Final Thoughts
Eating well doesn’t have to be expensive—or restrictive. With a little intention and a lot of grace, you can fuel your body, honor your values, and enjoy food as it’s meant to be: a source of connection, nourishment, and joy.
Rachel reminds us that financial wellness is a form of empowerment. So is understanding your body’s needs. When we combine the two, we create a lifestyle that feels good—mentally, emotionally, physically, and financially.