Free tool

Macro Calculator for Men Over 40

Your daily calories, protein, fat and carbs in under a minute. Built on current research for men over 40, not gym folklore. These are evidence-based estimates: start here, then adjust after 2–4 weeks of tracking your weight.

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Before you use these numbers

  • This is an educational estimate, not medical advice.
  • Check with your doctor first if you have kidney disease (people with kidney disease are usually advised to stay near 0.8 g of protein per kg), diabetes, liver disease or gout, take prescription medication, or use a GLP-1 drug.
  • Very low calorie intakes, or a BMI of 40 or more, need medical supervision.
  • Formulas estimate. Adjust after 2–4 weeks based on your weight trend.
  • The numbers assume you do regular resistance training.
Where these numbers come from

Calories use the Mifflin-St Jeor equation with an activity factor. Fat loss is a 20% deficit, capped so you lose no more than about 1% of your body weight a week. Protein follows the research below, based on a reference weight (or lean mass if you enter your body fat), with a minimum of 1.2 g per kg for men over 40.