40Protein Over 40
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Your protein number, and the food to hit it.

Ten seconds, no sign-up. Then a real day of normal supermarket food that gets you there. Built for men past 40 who train, or want to start.

Your weight
13 st 8that's 86 kg
8 st22 st
Do you train?
What's the goal?
How do you eat?
Numbers from published research. Sources linked at the bottom of the page. Not medical advice.
Your daily protein
146gabout 37 g,
4 times a day
Typical range 131 to 161 g

That's 1.7 g per kilo. The level studies show builds and protects muscle when you're lifting a few times a week. A bit extra because you're losing fat, and protein is what stops you losing muscle with it.

Doesn't eat:
Your day on a platetap a meal to swap it
This day adds up to133 gon target

The whole plan fits on a beer mat.

You've watched a hundred videos. Here's what the research actually agrees on for men our age. Every line links to where it came from.

  1. Protein at every meal. Aim for 30 to 40 g, three or four times a day. Older muscle needs a bigger dose per meal to respond.
  2. Lift twice a week, twenty minutes. Six moves, one or two hard sets each. Fifty minutes a week total gets you most of what a long programme does.
  3. Move hard in short bursts. Stairs, fast uphill walking, carrying the shopping. Three or four minutes a day of that is linked to around 40 percent lower death from any cause.
  4. One hard ten minutes a week, once you've built a base. Two twenty second efforts on a bike is enough to move the needle.
  5. You're not overtraining. Real overtraining is rare outside elite athletes. Three or four sessions a week is under-training with good excuses.
  6. Sleep seven and a half hours. On five, more of what you lose is muscle, not fat. Phone out of the room.
  7. Watch your grip, not the mirror. Grip strength predicts how long you live better than blood pressure does. Carry heavy things.
  8. Get your bloods checked. Ask your GP for an HbA1c if you're over 45 or carry weight around the middle.

Where the numbers come from