Calorie Tracking for Men Over 40

What Changes After 40

• Testosterone declines — ~1% per year after 30, accelerating in 40s
• Muscle loss (sarcopenia) — 3-5% per decade without intervention
• Metabolism slows — Partly due to muscle loss
• Fat distribution shifts — More visceral (belly) fat
• Recovery takes longer — From exercise and stress

Calorie Needs: 40s vs 20s

A typical man might need:

That's 200-400 fewer calories per day — which adds up to 20-40 lbs per year if you don't adjust.

Priority #1: Protein for Muscle Preservation

Muscle is metabolically active — it burns calories at rest. Losing muscle = slower metabolism.

• Aim for 0.8-1g protein per pound of body weight
• Spread across 4 meals — 30-40g per meal
• Include protein at breakfast — Most neglected meal
• Post-workout protein — 30g within 2 hours of lifting

Resistance Training is Non-Negotiable

Diet alone leads to muscle loss. You MUST lift weights or do resistance training:

• 2-3 full-body sessions per week minimum
• Focus on compound movements (squat, deadlift, bench, rows)
• Progressive overload — gradually increase weight/reps
• Don't skip legs — largest muscles, biggest metabolic impact

The Belly Fat Problem

Visceral fat (around organs) increases after 40 and is linked to:

• Heart disease
• Type 2 diabetes
• Lower testosterone

Good news: Visceral fat responds well to calorie deficit and exercise. It's often the first fat to go when you lose weight.

Optimizing Testosterone Naturally

• Sleep 7-8 hours — Testosterone is produced during sleep
• Lift heavy — Compound exercises boost T
• Maintain healthy body fat — Too high or too low hurts T
• Zinc and vitamin D — Common deficiencies that affect T
• Limit alcohol — Directly lowers testosterone
• Manage stress — Cortisol and testosterone are inversely related

Sample Day: 2,200 Calories for Fat Loss

• Breakfast: 4 eggs, 2 toast, avocado (550 cal, 30g protein)
• Lunch: Grilled chicken salad, olive oil dressing (500 cal, 40g protein)
• Snack: Greek yogurt + almonds (250 cal, 20g protein)
• Dinner: Salmon, rice, vegetables (600 cal, 40g protein)
• Post-workout: Protein shake (300 cal, 30g protein)

Total: 2,200 cal, 160g protein