Why I don't recommend traditional calorie counting for women over 50 (and what to do instead).

For decades, we’ve been fed the same weight loss advice: eat fewer calories than you burn, and the fat will melt away. Sounds simple, right?

Except, if you’re a woman over 50, you know firsthand that calorie counting doesn’t seem to work like it used to.

Maybe you’ve been religiously logging every bite into your app, staying under your “magic number,” yet the scale won’t budge—or worse, you feel hungrier, more tired, and more frustrated than ever. If that sounds familiar, you’re not crazy.

The truth is, traditional calorie counting is an outdated strategy that doesn’t account for hormonal changes, metabolic shifts, or muscle loss after 50. If you’ve been struggling with stubborn weight gain and feel like your body isn’t playing by the old rules anymore, it’s because… it isn’t.

Let’s talk about why cutting calories alone doesn’t work—and more importantly, what actually does.

Why Traditional Calorie Counting Fails Women Over 50

We’ve been conditioned to believe that fat loss is just math—burn more than you eat, and you’ll lose weight. But here’s the thing: our bodies are not calculators, they’re chemistry labs.

Your Hormones Are Running the Show

If you’re in perimenopause or menopause, your hormones are shifting in ways that directly impact fat storage, muscle retention, and energy levels. And guess what? Traditional calorie counting ignores all of that.

Take estrogen, for example. As it declines, your body gets really good at storing fat—especially around your midsection. And when you slash calories too low, it triggers a stress response, spiking cortisol (your stress hormone), which tells your body, “Hold onto fat for dear life!”

So while you’re over here eating less and working out more, your body is in full-on survival mode, clinging to every calorie it can.

And let’s talk about insulin resistance. As we age, our bodies become less efficient at processing carbohydrates, which means that what worked in your 30s may not work now. If you’re still eating the same way you did a decade ago but seeing completely different results, this is why.

The Metabolism Slowdown Is Real (But It’s Not What You Think)

One of the biggest myths out there is that your metabolism grinds to a halt after 50 and you just have to accept it. Not true.

What’s actually happening is muscle loss. If we’re not actively working to maintain and build muscle, we start losing it—and muscle is what keeps your metabolism revved up.

Here’s the kicker: cutting calories too low actually accelerates muscle loss.

So if you’re eating less, doing more cardio, and skipping strength training, you’re not just burning fat—you’re burning muscle. And when that happens, your metabolism slows down even further, making fat loss even harder. It’s a vicious cycle, and it’s the reason so many women feel stuck despite “doing everything right.”

Not All Calories Are Created Equal (Nutrient Density Matters!)

Yes, calories matter. But the makeup of those calories matters even more.

If calorie counting worked the way we’ve been told, then eating 200 calories of rice cakes would have the same effect as 200 calories of tempeh, avocado, and greens. But you and I both know that’s not true.

Let’s compare:

• 200 calories of rice cakes → Mostly fast-digesting carbs, little fiber, zero protein, minimal nutrients = quick blood sugar spike and crash, leaving you hungry

• 200 calories of tempeh, avocado, and greens → High protein, healthy fats, fiber, vitamins, minerals = steady energy, muscle preservation, better hormone support, and sustained fullness

Same calories. Completely different metabolic and hormonal response.

And here’s the added bonus—nutrient-dense whole foods take up more space in your stomach, making you feel fuller, more satisfied, and less likely to overeat later.

So instead of thinking "How can I eat fewer calories?" ask yourself, "How can I eat the most nutrient-dense, hormone-supportive foods possible?"

So, What Works Instead?

At this point, you’re probably wondering: Okay, so if calorie counting doesn’t work, what should I be doing instead?

Glad you asked. 😉

1. Focus on Macro Balance, Not Just Calories

For women over 50, a fat loss-friendly plate should prioritize:

✅ Protein (for muscle retention & metabolism)

✅ Healthy Fats (for hormone support & satiety)

✅ Fiber-Rich Carbs (for gut health & steady energy)

Rather than eating 200 calories of rice cakes that leave you hungry 10 minutes later, go for 200 calories of tempeh and greens that actually fuel your body.

More food ≠ more fat. More of the right food = better metabolism.

2. Prioritize Protein (Most Vegan Women Don’t Get Enough!)

If I had to pick one game-changer for women over 50, it’s protein.

Aim for 0.8–1g of protein per pound of lean body mass, which means prioritizing foods like:

• Tempeh, tofu, seitan

• Lentils, chickpeas, black beans

• Hemp, chia, flaxseeds

• Pea protein or other vegan protein powders

This one shift alone can completely change how your body processes food and stores fat.

3. Strength Train Over Doing More Cardio

More cardio doesn’t equal more fat loss. More muscle does.

Lifting weights boosts metabolism, strengthens bones, and balances hormones. So instead of spending hours on the treadmill, start lifting weights 3x per week and watch your body respond in ways it never did before.

Final Thoughts: Ditch Calorie Counting & Do This Instead

If calorie counting was the answer, you wouldn’t still be looking for a solution.

The real key? Eat more of the right foods, prioritize protein, and lift heavy things.

So let’s stop obsessing over tiny calorie deficits and start focusing on fueling our bodies for strength, longevity, and metabolic health.

👇 Have you tried focusing on macros instead of calories? Let’s chat in the comments!

🗓 Want a personalized macro breakdown? Book a 1:1 coaching call!

Xo,

~Nancy