Stop following the same high-carb formulas that keep you fat, tired, and hormonally broken.
This calculator uses Andre Obradovic’s proven low-carb-healthy fat approach that actually accounts for what happens after 40: declining testosterone, elevated cortisol, reduced recovery capacity, and the reality of juggling a career and family.
Calculate your personalised macros using Andre Obradovic’s proven low-carb-healthy-fat methodology. Accounts for stress, activity level, and recovery capacity – not generic one-size-fits-all formulas.
This calculator is designed specifically for men aged 45-60. If you’re outside that range, your results may be less accurate.
You’ve got your numbers. Now comes the part most men get wrong: turning them into actual food.
Here’s the problem with every free meal plan floating around the internet. It doesn’t know you. It doesn’t know you can’t stand fish, that you eat twice a day, or that lunch is whatever you can reheat at your desk. So it gets ignored by Tuesday, and you’re back to guessing.
This one’s different. I build it myself.
Tell me your numbers, what you won’t eat, how many times a day you like to eat, and what your training actually looks like. Then I sit down and build you a 7-day plan around your exact macros and your real life. Proper food. Meals you’ll repeat without thinking. Nothing you have to choke down to hit a target.
No app. No recycled template. No team doing it for me. Just me, looking at your food the same way I look at my clients’ numbers every single day.
Fill in your details below and I’ll build your plan.
Calculate your personalised macros using Andre Obradovic’s proven low-carb-healthy-fat methodology. Accounts for stress, activity level, and recovery capacity – not generic one-size-fits-all formulas.
Read back over everything above. Track it all. Weigh your food. Hit your protein every day. Drop your calories when the scale stalls. Plan tomorrow’s meals before you’re hungry. Buy a scale. Clear the trigger foods out of the house.
But the part that trips most men up isn’t the discipline. It’s the first question of every single day: What do I actually eat to hit these numbers?
That’s the part I’ll take off your plate.
Once you’ve calculated your macros, tell me the foods you won’t touch, how often you eat, and your training level. I’ll personally build you a free personalised 7-day meal plan that hits your targets with food you’ll actually eat. No guessing at breakfast. No standing in the kitchen doing maths. No app telling you you’re 12 grams short of protein at 9pm.
You still have to do the work. I can’t eat the food for you. But I can give you seven days where you don’t have to think about what to eat, just follow the plan.
This calculator and your personalised meal plan reflect the same approach I’ve developed and refined while coaching more than 895 clients. While every person is different, they’re designed to give you a practical starting point based on your goals, activity level, stress, and recovery.
Your mission: Hit your protein target every single day. Carbs and fats can vary slightly, but protein is non-negotiable.
Track everything for these two weeks. Yes, everything. No “small bites” don’t count. No “I eyeballed it.” Weigh and measure.
Weigh yourself: Same time, same conditions, every 3 days. Daily fluctuations don’t matter. Weekly trends do.
How you should feel:
By week 3, you should notice:
If not seeing progress, adjust:
Before changing your numbers, read Frequently Asked Questions, especially How Does Stress Affect My Macro Calculation? and How Do I Actually Hit These Macros Every Day?.
Realistic expectations for men over 40:
Fat Loss Goals:
Muscle Gain Goals:
Recomposition Goals:
“I eat pretty healthy” isn’t a number. It’s a feeling. And feelings don’t show up on the scale. “I had chicken and rice” tells you nothing. How much chicken? How much rice? That’s the difference between losing fat and spinning your wheels for three months.
The fix: Weigh and track everything for 2 to 3 weeks. Not most things. Everything, including the bite off your kid’s plate. After a few weeks you’ll eyeball it accurately. Until then, guess your food and you’ll get a guess for a result.
After coaching more than 895 clients, I’ve found this is the single biggest reason men fail to lose fat. Most people aren’t overeating because they lack discipline. They’re simply eating more than they realise.
Sitting at a desk for nine hours and then flogging yourself for 45 minutes at the gym does not make you “moderately active.” It makes you a sedentary bloke who trains. Big difference.
Almost every man I coach initially rates himself one activity level higher than reality. Starting conservatively almost always produces better results.
The fix: Be honest. When in doubt, pick the lower level. You can always move up if the weight’s falling off too fast. Nobody ever got lean by inflating their own step count.
The scale reads 500g heavier one morning, so you rip up your macros and start again. That’s not strategy. That’s noise. Water, salt, sleep, and last night’s dinner all move the scale overnight and none of it is fat.
The fix: Give any target a minimum 2 to 3 weeks before you touch it. Judge the trend across weeks, not the number on a Tuesday.
One of the hardest coaching lessons is convincing men to stop changing the plan every few days. Fat loss rewards consistency far more than constant optimisation.
Protein is the one macro you don’t get to negotiate. It’s what holds onto your muscle while you strip fat, and it’s the macro that actually kills hunger. Miss it and you lose the wrong weight, then you’re starving by 3pm and reaching for whatever’s closest.
The fix: Hit your protein target every single day. Carbs and fats can flex around your life. Protein doesn’t. Build every meal around a solid serve of meat, fish, or eggs first, then fill the rest.
The men who get the best results almost never miss their protein target. It becomes the anchor for everything else.
Need practical help? Jump to How Do I Actually Hit These Macros Every Day?.
“Just two beers.” That’s 300 calories that don’t fill you up, a hit of carbs, and a night where fat burning stops dead while your liver deals with the alcohol first. Then tomorrow’s targets are harder and you’re annoyed you’re not moving.
The fix: Log every drink honestly, or do the smart thing and cut it out while you’re losing fat.
One pattern I’ve noticed after coaching more than 895 clients is that weekend alcohol almost always shows up in Monday’s progress, even when clients believe it didn’t make much difference.
You hit your protein, then pile the rest of your calories into carbs and leave fat on the floor. Then you wonder why you’re hungry an hour later and flat all afternoon.
The fix: Cook in butter, olive oil, or coconut oil. Eat the fattier cut. Add the avocado. Fat keeps you full, feeds your hormones, and after 40 it’s on your side. Stop treating it like the enemy.
Five HIIT classes a week on 1,800 calories, then confusion about why you feel like garbage. You’re not training at that point. You’re digging a hole and climbing in.
The fix: Your training has to match what you’re eating. In a deficit, you hold your strength with less volume, not more. You cannot out-train an empty tank, and recovery is part of the work, not a reward for it.
Perfect macros won’t save you from five hours’ sleep and a nervous system stuck in overdrive. Chronically high cortisol keeps fat exactly where you don’t want it, no matter how clean the plate is.
The fix: If you’re wrecked and wired, fix that before you get aggressive with the numbers. Sleep 7.5 hours. Cut the stressors you can actually control. Food works far better when your body isn’t running in survival mode.
Still unsure how stress changes your results? See How Does Stress Affect My Macro Calculation?.
Calories matter. But if calories were the whole story, every 500-calorie meal would leave you feeling and performing the same, and we know that’s not how real life works.
The quality of the food you eat influences hunger, satiety, blood glucose, energy levels, recovery, and ultimately how easy it is to stick to your nutrition plan. That’s why 500 calories of steak and vegetables can leave you satisfied for hours, while 500 calories of ultra-processed snack foods often leaves you hungry again soon after.
The fix: Hit your protein target first. Choose mostly whole, minimally processed foods. Use your carbohydrate and fat targets as your guide, rather than chasing calories alone. When your food quality improves and your macros are consistent, staying within your calorie target becomes much easier.
Most snacking has nothing to do with being hungry. It’s boredom, stress, or routine. Sit down after dinner, telly on, biscuit and a cup of tea. Every single night. Those mindless handfuls spike your insulin and quietly undo everything you did right during the day, and you don’t even clock it.
The fix: Break the loop. Name the trigger, swap the habit for something with a point (a walk, a glass of water, a few slow breaths), and set an eating window with a hard finish. I brush my teeth straight after dinner. That’s the signal to my brain that eating’s done for the day. Control the environment and you control the outcome.
This macro calculator provides personalised daily protein, fat, and carbohydrate targets based on:
Output includes:
Most macro calculators online use formulas designed for younger populations with optimal hormones. They typically recommend:
This approach fails men over 40 because:
Activity is based on total daily movement, not gym sessions:
Critical differentiator from other calculators:
How stress affects your macros:
Fat Loss (Aggressive)
Fat Loss (Sustainable)
Body Recomposition
Muscle & Performance
Maintenance
Protein: Set between 2.0-2.4g per kg body weight depending on:
If you struggle to hit your protein target, see How Do I Actually Hit These Macros Every Day?.
Fats: Set between 45-60% of total calories because:
Carbohydrates: Naturally lower as residual calories because:
Based on your selected goal, you’ll receive:
BMR (Basal Metabolic Rate): Calories your body burns at complete rest. This decreases with age, which is why the same diet that worked at 30 doesn’t work at 45.
TDEE (Total Daily Energy Expenditure): Total calories burned including activity. This is your maintenance calories — eat this amount to maintain current weight.
Calorie Target: Your TDEE adjusted for your goal (deficit for fat loss, surplus for muscle gain, maintenance for staying the same).
This calculator is specifically designed for men over 40 and follows Andre’s low-carb, healthy-fat approach rather than the generic macro splits used by most calculators. It also considers stress levels, age, activity, and recovery when calculating your macros.
Most calculators apply the same formula to everyone. This one is built around the nutritional strategy Andre has used with hundreds of men over 40 who want to lose fat, preserve muscle, and improve long-term health.
Most macro calculators still follow nutritional recommendations that are outdated for many men over 40. They typically recommend a higher carbohydrate, lower fat approach without considering factors such as age, stress, recovery, body composition, and metabolic health.
Fat is essential for testosterone production and healthy hormone function, while also helping you feel fuller for longer. This calculator uses a low-carb, healthy-fat approach that prioritises adequate protein to preserve muscle, healthy fats to support satiety and hormone function, and carbohydrates adjusted to your goals, activity level, and recovery.
Rather than applying the same macro split to everyone, the calculator is designed around the nutritional strategy Andre has used with hundreds of men over 40 to improve body composition, energy, and long-term adherence.
Higher fat intake (45-60% of calories) provides:
This calculator recommends fewer carbohydrates than most standard calculators because Andre believes many men over 40 benefit from a lower carbohydrate approach.
Carbohydrate targets are adjusted according to your activity level, stress, recovery, and goals. The aim is to provide enough carbohydrates to support your training and lifestyle without unnecessarily increasing hunger or making it harder to stay consistent.
The carb target isn’t keto-low – most men will still eat between 50 and 150g of carbohydrates per day depending on their individual results.
Stress influences recovery, sleep, training capacity, and appetite. If you’re under significant stress, aggressively restricting calories can make sticking to your plan much harder.
When you select a high stress level, the calculator:
The goal is to create a nutrition plan that’s realistic for your current situation rather than the one you wish you had.
Choose Aggressive Fat Loss if:
Choose Sustainable Fat Loss if:
Most men over 40 with careers, families, and real-life stress should start with sustainable fat loss.
Aggressive fat loss only works if you can actually recover from it and stick to it.
The calculator will work, but hitting the protein targets will be significantly harder. You’ll need to focus heavily on:
Be honest with yourself: most plant-based men struggle to get adequate protein without significant supplementation. If you’re committed to plant-based eating, expect to use 2-3 scoops of protein powder daily to hit targets. You will find it very hard to lose weight when you are vegan or vegetarian and I do not work with people that eat this way.
The calculator uses validated BMR equations (Mifflin-St Jeor) and evidence-based protein recommendations from sports nutrition research. However, all calculators are estimates.
Your actual energy and macro requirements may vary by 10-15% based on:
Use these numbers as a starting point. Track for 2-3 weeks, then adjust based on actual results:
Not losing weight? Ask yourself these questions:
If you’ve honestly answered those questions and you’ve been consistent for at least 2 to 3 weeks, reduce your calorie target by around 10%.
Losing too fast?
Then increase calories by 5-10%
Feeling exhausted all the time? You’re probably undereating, overtraining, or under-recovering.
Are you replacing electrolytes, particularly if you’re eating low carb? I recommend Sodii (you can use my discount code Army20).
The calculator works for general fitness and strength training. If you’re training for marathons, Ironman events, or other endurance competitions, you’ll need higher carbohydrates around training.
However, the base calculation is sound. You’d simply add strategic carbs around training sessions while keeping the rest of your nutrition low-carb.
Recalculate when:
Don’t recalculate constantly. Give any macro target at least 2-3 weeks before making changes. Most guys change things too quickly and never know what actually works.
Alcohol isn’t included in your macro targets, but it still contributes calories and can make recovery, sleep, and appetite harder to manage.
If you’re serious about losing fat, minimise alcohol where possible. If you choose to drink:
More realistically: read Andre’s article “Are You Really Free or Just Chained to the Booze?” and stop making excuses.
No. Supplements aren’t essential, but they can make following your plan easier.
Andre recommends:
Minimum:
Highly recommended for many men over 40:
Food should always be the foundation. Supplements are there to support, not replace, a good diet.
If the numbers seem wrong, check:
Remember, this calculator provides a starting point. If you’ve followed the plan consistently for 2 to 3 weeks and your progress isn’t matching your goal, make small adjustments rather than abandoning it altogether.
Knowing your numbers is the easy part. Hitting them consistently is where most guys fail.
Success comes from:
If you’re sitting there wondering, “What do I actually eat to hit these numbers?”, you’re not alone. That’s the point where most men get stuck.
That’s why I offer a free personalised 7-day meal plan. I’ll build a week’s worth of meals around your macro targets, food preferences, and training schedule, so you can spend less time calculating and more time following the plan.
Without these habits, you’re relying on guesswork instead of data.
For most men over 40, keep it simple and eat the same macros every day. Consistency is far more important than trying to perfectly match your nutrition to every workout.
If you’re following Andre’s training philosophy, you’ll spend most of your training time at lower intensities anyway. If you haven’t already, read “Run Slower to Burn More Fat: The MAF Training Method Explained” to understand why building your aerobic base is such an important part of improving body composition and long-term health.
If you’re an experienced lifter or athlete training hard 4 or more times per week, you can experiment with adjusting your intake:
However, only make these adjustments once you’ve consistently hit your baseline macros for several weeks. If you’re still trying to build the habit of tracking your food, keeping the same targets every day will usually produce better results than constantly changing them.
Intermittent fasting can work well with this approach, especially for fat loss. Common protocols:
However: If you’re highly stressed, skipping breakfast and fasting can increase cortisol further. Start with regular meal timing, then experiment with intermittent fasting once stress is under control.
This calculator is based on Andre’s low-carb, healthy-fat approach for men over 40. It provides general nutrition guidance and isn’t a substitute for personalised medical advice.
If your doctor has recommended a low-fat diet:
The goal is to find a sustainable way of eating that supports your long-term health, body composition, and performance.
After 40, men experience:
Testosterone Decline: 1-2% per year after age 30
Increased Cortisol Sensitivity: Stress response becomes more pronounced
Reduced Insulin Sensitivity: Cells become less responsive to insulin
Lower Basal Metabolic Rate: Body burns fewer calories at rest
Generic calculators recommend 50-60% carbohydrates because:
The problem: Most men over 40 can’t handle that carb load without:
Improved Insulin Sensitivity:
Lower carb intake reduces insulin demand, improving cellular response over time
Better Hormone Production: Adequate fat intake supports:
Enhanced Satiety: Fat and protein are more satiating than carbohydrates:
Stable Energy: Fat-adapted metabolism provides:
Andre’s recommendations are based on:
Not based on:
Andre’s approach accounts for:
Not designed for:
Macros are just one piece. Andre’s philosophy includes:
Results come from:
What you’ll get:
What you won’t get:
This calculator gives you the numbers. What you do with them determines your results.
Use the numbers, track consistently for 2-3 weeks, adjust based on results. Simple but not easy.
Success requires:
Knowing your macros is one thing. Actually hitting them while managing work stress, poor sleep, travel, social events, and life is another.
Coaching includes:
Most guys know what to do but don’t do it. Coaching bridges that gap.
Book a free strategy call to discuss your specific situation and see if coaching is right for you.
Discover how simple, personalised nutrition strategies can help you feel stronger, think clearer, and perform at your best.
When you start recognising the misinformation you’ve been fed, everything about your health begins to make sense. Gain the clarity and confidence to make choices that truly benefit your health.
Fill out your details below to download the free ebook
After ordering online, you will receive an email confirmation from eWAY containing your order details (if you have provided your email address).