Free Macro Calculator for Men Over 40

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.

Get your personalized macros in 2 minutes. No email required.

Your Information

Calculate your personalized 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.

Basic Information

Gender

Age

Height

Current Weight

Daily Activity Level

Current Stress & Recovery Level

Primary Goal

What This Calculator Does

This macro calculator provides personalized daily protein, fat, and carbohydrate targets based on:

Your current age, weight, height, and activity level
Your stress and recovery status (because cortisol matters)
Your specific goal (fat loss, muscle gain, recomposition, or maintenance)
Low-carb-healthy-fat nutritional approach optimized for men over 40

Output includes:

Daily calorie target (not that Andre considers this important)
Protein in grams (optimized for muscle preservation)
Fat in grams (elevated for hormone production)
Carbohydrate in grams (lower for insulin sensitivity)
Option to view per-meal breakdown (3-6 meals)
Goal-specific nutrition guidance

Why This Calculator Is Different From Generic Macro Calculators

Problem with Standard Macro Calculators

Most macro calculators online use formulas designed for younger populations with optimal hormones. They typically recommend:

50-60% carbohydrates
20-30% protein
20-25% fat

This approach fails men over 40 because:

High carbs keep insulin elevated, promoting fat storage
Insufficient fat intake reduces testosterone production
Generic formulas ignore stress and recovery capacity
One-size-fits-all approach doesn’t account for age-related metabolic changes

Andre Obradovic's Approach

This calculator uses a low-carb-healthy-fat (LCHF) methodology with:

Higher protein: 2.0-2.4g per kg body weight for muscle preservation
Higher fat: 45-60% of calories for hormone production and satiety
Lower carbs: Naturally lower due to LCHF approach, improving insulin sensitivity
Stress adjustment: High stress reduces carbs further and increases protein
Activity-based: Uses daily movement patterns, not just gym sessions

Calculation factors specific to men over 40:

Age-adjusted BMR calculation (Mifflin-St Jeor equation)
Stress level impact on cortisol and recovery
Activity based on real-world movement (steps/day), not training frequency
Goal-specific deficits and surpluses appropriate for declining metabolic flexibility

Who This Calculator Is For

Ideal for:

Men aged 40-65 experiencing:
- Stubborn belly fat despite “eating clean”
- Energy crashes after meals
- Difficulty building or maintaining muscle
- Poor sleep quality
- Declining libido and energy
- Frustration with conventional diet advice

Especially useful for:

Executives and professionals with high-stress careers
Fathers balancing family and fitness
Former athletes noticing age-related decline
Men tired of “calories in, calories out” approaches that don’t work
Anyone wanting to optimize hormones through nutrition

Not designed for:

Women (different hormonal considerations)
Men under 40 (use conventional calculators)
Elite athletes with specialized nutrition needs
Anyone looking for quick fixes or magic solutions

How the Calculator Works

Step 1: Enter Basic Information

Age (40+)
Height (cm or ft/in)
Current weight (kg or lbs)

Step 2: Select Daily Activity Level

Activity is based on total daily movement, not gym sessions:

Mostly Sedentary: Desk job, driving, <5,000 steps/day
Lightly Active: Desk job with regular movement, stairs, 5,000-8,000 steps/day
Moderately Active: On feet periodically, 8,000-12,000 steps/day
Very Active: Physical job or consistently active, 12,000-15,000+ steps/day
Highly Active: Physical demands all day plus regular training, 15,000+ steps/day

Step 3: Assess Stress & Recovery Level

Critical differentiator from other calculators:

Low Stress: Good sleep (7-8 hours), minimal work stress, recovering well
Moderate Stress: Some work pressure, decent sleep (6-7 hours), occasional fatigue
High Stress: High-pressure job, poor sleep (<6 hours), always tired, elevated cortisol

How stress affects your macros:

High stress reduces total calories by 5% (accounts for reduced recovery capacity)
High stress increases protein by 0.2g/kg (supports recovery)
High stress shifts 5% more calories from carbs to fats (manages cortisol response)

Step 5: Get Your Results

Instant calculation showing:

Daily calorie target
Daily macros (protein/carbs/fats in grams)
BMR (Basal Metabolic Rate)
TDEE (Total Daily Energy Expenditure)
Macro percentages
Goal-specific guidance

Optional per-meal view:

Breakdown for 2-3 meals per day
Protein/carbs/fats per meal
Meal planning tips

Step 4: Select Primary Goal

Fat Loss (Aggressive)

25% calorie deficit
Maximum protein for muscle preservation
60% fats for satiety and hormones
Lowest carb target
Best for: Significant fat to lose, high discipline
Including a time compressed eating window/intermittment fasting
2 meals a day (usually skipping 1st meal)

Fat Loss (Sustainable)

15% calorie deficit
High protein maintained
60% fats
Moderate-low carbs
Best for: Steady progress without destroying your life
Including a time compressed eating window/intermittment fasting
2 meals a day (usually skipping 1st meal)

Body Recomposition

5% calorie deficit
High protein for muscle building
55% fats
Moderate carbs
Best for: Simultaneous fat loss and muscle gain (slow process, 12-16 weeks minimum)
Including a time compressed eating window/intermittment fasting
2-3 meals a day (sometimes skipping 1st meal)

Muscle & Performance

10% calorie surplus
Moderate-high protein
45% fats (allows more carbs)
Higher carbs for training fuel
Best for: Building strength and size with consistent hard training

Maintenance

Calories at TDEE
Balanced macros
55% fats
Moderate carbs
Best for: Maintaining current physique

What You'll Learn From Your Results

Your Personalized Macro Targets

Protein: Set between 2.0-2.4g per kg body weight depending on:

Goal (higher for fat loss to preserve muscle)
Stress level (higher for high stress to support recovery)
Activity level (higher for very active individuals)

Fats: Set between 45-60% of total calories because:

Testosterone production requires adequate fat intake
Fats provide satiety, reducing hunger and cravings
Essential for hormone balance in men over 40
More stable energy than carbohydrate-based approaches

Carbohydrates: Naturally lower as residual calories because:

Improved insulin sensitivity
Reduced blood sugar crashes
Better for men with declining metabolic flexibility
Strategic timing around training maximizes benefit

Goal-Specific Nutrition Guidance

Based on your selected goal, you’ll receive:

Explanation of why these macros work for your situation
How stress level impacts your targets
Expected timeline for results
Common mistakes to avoid
When and how to adjust

Understanding Your Numbers

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).

Frequently Asked Questions About This Macro Calculator

How is this different from other macro calculators?

This calculator is specifically designed for men over 40 and uses a low-carb-healthy-fat rather than generic balanced macros. It accounts for stress levels, age-related hormonal decline, and reduced recovery capacity — factors other calculators ignore.

Standard calculators give everyone the same high-carb formula. This one adjusts for the reality of being over 40: declining testosterone, elevated cortisol from stress, and reduced metabolic flexibility.

Why does this calculator recommend higher fat than other calculators?

Fat is essential for testosterone production, hormone balance, and satiety. Men over 40 need adequate fat intake to maintain hormonal health. The standard low-fat approach from the 1990s has been thoroughly debunked, yet most calculators still recommend it.

Higher fat intake (45-60% of calories) provides:

Better hormone production
Improved satiety and hunger control
More stable energy throughout the day
Better insulin sensitivity when combined with lower carbs

Why are the carbs lower than other calculators recommend?

Lower carbohydrate intake improves insulin sensitivity, which typically declines with age. Most men over 40 don’t need high carbs unless they’re highly active. Lower carbs reduce blood sugar fluctuations, improve fat burning, and help manage body composition.

The carb target isn’t keto-low (you’ll typically get 50-150g depending on goals), but it’s lower than the 250-300g most generic calculators recommend.

Why are the carbs lower than other calculators recommend?

The carb target isn’t keto-low (you’ll typically get 50-150g depending on goals), but it’s lower than the 250-300g most generic calculators recommend.

How does stress level affect my macro calculation?

High stress elevates cortisol, which:

Impairs recovery capacity
Increases muscle breakdown
Promotes fat storage (especially belly fat)
Reduces sleep quality

The calculator adjusts for high stress by:

Reducing total calories slightly (5% lower TDEE)
Increasing protein for recovery support
Shifting more calories from carbs to fats (helps manage cortisol)

This prevents you from following an aggressive plan your body can’t recover from.

Should I choose aggressive or sustainable fat loss?

Choose Aggressive Fat Loss if:

You have significant fat to lose (20+ kg / 45+ lbs)
You can handle being hungry sometimes
You’re highly motivated and disciplined
You don’t have major life stressors currently
You sleep well

Choose Sustainable Fat Loss if:

You’re balancing demanding career and family
You want steady progress without suffering
You’ve failed aggressive diets before
You’re in moderate-to-high stress currently

Most men over 40 with careers and families should choose sustainable. Aggressive only works if you can actually maintain the discipline, and most guys overestimate this.

How accurate is this calculator?

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 needs may vary by 10-15% based on:

Individual metabolic rate
NEAT (Non-Exercise Activity Thermogenesis)
Stress response
Sleep quality
Training intensity

Use these numbers as a starting point. Track for 2-3 weeks, then adjust based on actual results:

Not losing weight? Ask yours lf these questions
- Are you measuring your food correctly
- Are you Tracking your food accurately
- Are you drinking grog
- Are you sneaking in those chips at the pub or cleaning up the kids leftover food
- Are you eating when socialising even if you are not hungry
- Reduce calories by 10%

Losing too fast?
- Eat more whole foods and complex carbs like sweet potato and fruit
- Stop fasting
- Have more meals during the day
- Increase calories by 5-10%

Feeling like crap? You’re undereating or overtraining
- Are you getting 7.5-8hrs sleep
- Are you drinking enough water
- Are you including good quality electrolytes like sodii (discount code Army20)

What if I'm vegetarian or vegan?

The calculator will work, but hitting the protein targets will be significantly harder. You’ll need to focus heavily on:

Protein powder (plant-based)
Tofu and tempeh
Seitan
Nutritional strategies to get complete amino acids

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.

Can I use this if I'm training for endurance events?

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.

How often should I recalculate my macros?

Recalculate when:

You lose 5+ kg (11+ lbs) of weight
Your activity level changes significantly
Your stress level changes dramatically
You’re not seeing progress after 3-4 weeks
You change goals (fat loss to muscle gain, etc.)

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.

What about alcohol?

Alcohol isn’t calculated in macros, but it matters. Each drink is 100-150 calories that don’t fill you up, impairs recovery, reduces testosterone, and makes hitting your targets harder.

If you’re serious about results, minimize or eliminate alcohol. If you’re going to drink:

Account for the calories in your daily total
Stick to spirits with zero-calorie mixers
Limit to 1-2 drinks maximum
Never drink on consecutive days

More realistically: read Andre’s article “Are You Really Free or Just Chained to the Booze?” and stop making excuses.

Do I need supplements to hit these macros?

Minimum required:

protein powder (makes hitting protein targets realistic) I use a organic pea protein not dairy based.

Highly recommended for men over 40:

Vitamin D3 with K2 (most men are deficient)
Magnesium L-Threonate/ Magnesium Glycinate (supports sleep and recovery)
Omega-3s (Andre uses Zinzino with his clients (if not eating fatty fish 3x/week)
Creatine (5-10g daily, proven for strength and cognition)

You don’t need 47 different supplements. Focus on food first, use protein powder strategically, and add the basics above.

Can I adjust the macro percentages manually?

Yes, the calculator has a manual mode where you can set custom percentages. However, the auto mode is recommended because it’s based on evidence and Andre’s experience with hundreds of clients.

If you manually adjust, make sure:

Protein stays above 25% of calories
Fats stay above 30% of calories
Total equals 100%

Then track results for 2-3 weeks before changing again.

Can I adjust the macro percentages manually?

Yes, the calculator has a manual mode where you can set custom percentages. However, the auto mode is recommended because it’s based on evidence and Andre’s experience with hundreds of clients.

If you manually adjust, make sure:

Protein stays above 25% of calories
Fats stay above 30% of calories
Total equals 100%

Then track results for 2-3 weeks before changing again.

What if my results seem too high or too low?

If the numbers seem wrong, check:

Did you enter your height and weight correctly?
Did you honestly assess your activity level? (Most people overestimate)
Did you pick the right goal?
Are you comparing to broken diet advice you’ve followed before?

Remember: if your current approach was working, you wouldn’t be using this calculator. Trust the process for 2-3 weeks, then adjust based on actual results, not feelings.

How do I actually hit these macros every day?

Knowing your numbers is the easy part. Hitting them consistently is where most guys fail.

Required for success:

Meal planning (at least 3-4 days ahead)
Allocating time in your calender to get food/prepare/cook/eat
Food scale for accurate portions
Protein at every meal especially the first meal
Meal prep for work days
Tracking app (MyFitnessPal, Cronometer, etc.)

Without these basics, you’re just guessing. Guessing doesn’t get results.

Should I eat the same macros on rest days and training days?

For most guys, keep it simple: eat the same macros every day. This is easier to track and maintain consistency.

Advanced approach for muscle gain:

High intensity Training days: Add 50-100g carbs, reduce fat slightly
Rest days: Lower carbs, higher fats

But only do this if you’re already consistent with the basic approach and training 4+ times per week. Also if you are 10kg + overweight you should not be doing intense exercise, just focus on food good sleep and walking 15,000 steps each day.

What about intermittent fasting with these macros?

Intermittent fasting can work well with this approach, especially for fat loss. Common protocols:

16:8 (16 hours fasting, 8 hour eating window)
OMAD (One Meal A Day) for aggressive fat loss

However: If you’re highly stressed, skipping breakfast and fasting can increase cortisol further. Start with regular meal timing, then experiment with IF once stress is under control.

My doctor told me to eat low-fat. Should I follow this calculator?

This calculator recommends higher fat intake than conventional medical advice, which is still based on outdated 1990s research. The science has evolved significantly.

If your doctor prescribed low-fat:

Ask why specifically (there may be medical reasons)
Share current research on low-carb approaches
Consider getting a second opinion
Work with Andre who understands LCHF

Don’t blindly follow 30-year-old diet advice, but also don’t ignore your doctor if there are specific medical contraindications.

What Happens After You Calculate Your Macros

Immediate Next Steps

Save Your Numbers: Screenshot or write down your targets
Download a Tracking App: MyFitnessPal, Cronometer, or MacroFactor
Plan Tomorrow’s Meals: Don’t wait until you’re hungry to figure out what to eat
Buy a Food Scale: Guessing portions is why you’ve failed before
Clear Out Trigger Foods: If it’s in your house, you’ll eat it

Week 1-2: Baseline Phase

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:

Weeks 1-2: Potentially hungry as your body adjusts to lower carbs
Energy may dip initially (normal adaptation)
Sleep might be disrupted briefly
Scale might not move much (body recomposition starting)

Week 3-4: Adjustment Phase

By week 3, you should notice:

More stable energy through the day
Less hunger between meals
Better sleep quality
Clothes fitting differently
Scale showing 1-3 kg (2-6 lbs) change

If not seeing progress, adjust:

Not losing weight → Reduce calories by 10%
Losing too fast (>1.5 kg/week) → Increase by 5%
Exhausted constantly → Increase carbs by 25g
Always hungry → Increase fats by 10g

Long-Term Success (8-12 Weeks)

Realistic expectations for men over 40:

Fat Loss Goals:

Sustainable: 0.5-0.75 kg (1-1.5 lbs) per week
Aggressive: 0.75-1 kg (1.5-2 lbs) per week
More than this = losing muscle, not just fat

Muscle Gain Goals:

0.25-0.5 kg (0.5-1 lb) per month
More than this = gaining fat, not just muscle
Slower than younger guys, but sustainable

Recomposition Goals:

Scale might not move much
Track measurements and photos
Strength increases are the metric
12-16 weeks minimum to see obvious changes

Common Mistakes Men Over 40 Make With Macros

Mistake 1: Not Tracking Accurately

“I eat pretty healthy” is not a macro. “I had chicken and rice” tells you nothing about grams.

Solution: Weigh and track everything for at least 2-3 weeks. After that, you can estimate more accurately.

Mistake 2: Overestimating Activity Level

Sitting at a desk all day then doing one gym session is not “moderately active.”

Solution: Be honest. If in doubt, choose the lower activity level. You can always adjust up if you’re losing weight too fast.

Mistake 3: Changing Things Too Quickly

Adjusting macros every few days because the scale went up 500g one morning.

Solution: Stick with any macro target for minimum 2-3 weeks. Track the trend, not daily fluctuations.

Mistake 4: Not Eating Enough Protein

Adjusting macros every few days because the scale went up 500g one morning.

Solution: Stick with any macro target for minimum 2-3 weeks. Track the trend, not daily fluctuations.

Mistake 5: Forgetting About Alcohol

“Just two beers” is 300 calories that don’t fill you up, or 100 grams iof carbs impair recovery, and make hitting targets tomorrow harder.

Solution: Account for alcohol in your daily calories, or better yet, eliminate it during fat loss phases.

Mistake 6: Eating Too Little Fat

Hitting the high protein target, then filling the rest with carbs instead of fats.

Solution: Cook with butter, olive oil, or coconut oil. Eat fatty cuts of meat. Add avocado. Fat is your friend over 40.

Mistake 7: Training Too Hard While In a Deficit

Trying to do HIIT classes 5x/week while eating 1800 calories and wondering why you feel like shit.

Solution: Training volume should match your calorie intake. In a deficit, focus on maintaining strength with less volume.

Mistake 8: Ignoring Sleep and Stress

Perfect macros don’t override 5 hours of sleep and chronic stress.

Solution: If you’re sleeping poorly and stressed, fix that first or choose less aggressive targets.

Mistake 9: Focussing on Calories

A calorie is not a calorie. A calorie is a unit of energy, but not all calories behave the same in the body. The way your body processes 100 calories of broccoli versus 100 calories of sugar is completely different — in terms of hormones, satiety, metabolic impact, and fat storage. It’s not just about how much you eat, but what you eat and how your body responds to it.

Solution: Focus on Hitting your Protien Target and staying under your Carb Target. You will develop a understanding of how protein and fat consumption at the right levels stops you being hungry and craving and calories will become irrelevant. It is normal for you to think calories are important because that is how we have all been indoctrinated but it is wrong.

Mistake 10: Habit Snacking

Habit snacking isn’t about hunger — it’s about boredom, stress, or just routine like sitting down after dinner watching TV and having a biscuit and a cup of tea.. Over time, those mindless handfuls add up, spike insulin, and sabotage fat loss without you even realising it.

The Solution: Break the loop. Identify the trigger, replace the habit with something purposeful (walk, water, breath work), and set defined eating windows. Control the environment, and you control the outcome. I actually brush my teeth straight after dinner that is thje signal to my brain that I am finished eating.

Why Generic Macro Formulas Fail Men Over 40

The Science Behind Age-Related Metabolic Changes

After 40, men experience:

Testosterone Decline: 1-2% per year after age 30

Reduces muscle mass (sarcopenia)
Increases fat storage, especially visceral fat
Decreases metabolic rate
Impairs recovery capacity

Increased Cortisol Sensitivity: Stress response becomes more pronounced

Higher baseline cortisol
Slower cortisol clearance
More fat storage from stress
Sleep disruption

Reduced Insulin Sensitivity: Cells become less responsive to insulin

Higher blood sugar from same carb intake
More carbs stored as fat
Greater energy fluctuations
Increased type 2 diabetes risk

Lower Basal Metabolic Rate: Body burns fewer calories at rest

Muscle mass decreases (burns fewer calories)
Organ function slightly less metabolically active
NEAT (non-exercise activity) typically decreases

Why High-Carb Approaches Fail Over 40

Generic calculators recommend 50-60% carbohydrates because:

They’re designed for younger, more insulin-sensitive populations
They follow outdated nutritional guidelines
They assume optimal metabolic flexibility
They don’t account for age-related changes

The problem: Most men over 40 can’t handle that carb load without:

Blood sugar crashes 2-3 hours after meals
Increased fat storage
Constant hunger and cravings
Energy rollercoaster throughout the day

Why Low-Carb-healthy-fat Works Better

Improved Insulin Sensitivity: Lower carb intake reduces insulin demand, improving cellular response over time

Better Hormone Production: Adequate fat intake supports:

Testosterone production (all sex hormones made from cholesterol)
Cortisol regulation
Thyroid function
Vitamin D absorption (fat-soluble)

Enhanced Satiety: Fat and protein are more satiating than carbohydrates:

Reduces hunger between meals
Eliminates cravings
Makes calorie deficit sustainable
Supports adherence long-term

Stable Energy: Fat-adapted metabolism provides:

Consistent energy without crashes
Better mental clarity
Reduced dependence on frequent meals
Improved exercise performance once adapted

The Andre Obradovic Difference

Evidence-Based Approach

Andre’s recommendations are based on:

Clinical studies on low-carb approaches
Hundreds of clients’ real-world results
Personal experience as a 50+ athlete that was ranked top 5% of his AG in the world in 70.3 Ironman Racing in 2017

Not based on:

Broscience
Instagram trends
Supplement company marketing
Food industry marketing
“What worked for me” without understanding why

Real-World Practicality

Andre’s approach accounts for:

High-stress careers and limited time
Family obligations and social events
Age-related recovery constraints
Need for sustainable, long-term solutions

Not designed for:

Bodybuilding competitors
People with unlimited time and resources
Those wanting magic pills or quick fixes
Anyone unwilling to track and adjust

Holistic Health Focus

Macros are just one piece. Andre’s philosophy includes:

Sleep optimization: Non-negotiable foundation
Stress management: Addressing cortisol through lifestyle
Strategic training: MAF-based approach, not chronic cardio
Sustainable habits: Building systems that last decades

Results come from:

Having a understanding of the impacts of your current lifestyle and health
Consistency over time combined with self discipline
Proper execution of fundamentals
Patience and realistic expectations
Integration into actual life, not perfect conditions
1:1 Coaching with Andre will optimise your results

Ready to Get Your Personalized Macros?

What you’ll get:

Personalized daily macro targets
Calorie breakdown based on your specific situation
Goal-specific nutrition guidance
Option to view per-meal breakdown
Understanding of why these numbers work for men over 40

What you won’t get:

Magic solutions or quick fixes
Permission to keep making excuses
Complicated formulas you can’t follow
Unrealistic promises about 12-week transformations

This calculator gives you the numbers. What you do with them determines your results.

Calculate your macros now. It takes 2 minutes.

After You Have Your Numbers: What's Next?

If You're Ready to Go It Alone

Use the numbers, track consistently for 2-3 weeks, adjust based on results. Simple but not easy.

Success requires:

Meal planning and preparation
Accurate tracking (food scale)
Patience and consistency
Willingness to adjust when progress stalls
Addressing sleep and stress

If You Want Personalized Coaching

Knowing your macros is one thing. Actually hitting them while managing work stress, poor sleep, travel, social events, and life is another.

Coaching includes:

Weekly 1: 1 Coaching via video to help you be accountable
Customized approach to eating adapted to your schedule
Stress management strategies
Sleep optimization protocols
Blood test review with your GP
Omega 3/6 Balance testing
Supplement recommendation
Adjustments as you progress

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.

Fuel Your Body the Way It’s Meant to Be Fueled

Discover how simple, personalized nutrition strategies can help you feel stronger, think clearer, and perform at your best.

Free Macro Calculator for Men Over 40

Get your personalized macros in 2 minutes. No email required.

Your Information

Basic Information

Your Personalized Macros

What This Calculator Does

Why This Calculator Is Different From Generic Macro Calculators

Problem with Standard Macro Calculators

Andre Obradovic's Approach

Who This Calculator Is For

Ideal for:

Especially useful for:

Not designed for:

How the Calculator Works

Step 1: Enter Basic Information

Step 2: Select Daily Activity Level

Step 3: Assess Stress & Recovery Level

Step 5: Get Your Results

Step 4: Select Primary Goal

What You'll Learn From Your Results

Your Personalized Macro Targets

Goal-Specific Nutrition Guidance

Understanding Your Numbers

Frequently Asked Questions About This Macro Calculator

How is this different from other macro calculators?

Why does this calculator recommend higher fat than other calculators?

Why are the carbs lower than other calculators recommend?

Why are the carbs lower than other calculators recommend?

How does stress level affect my macro calculation?

Should I choose aggressive or sustainable fat loss?

How accurate is this calculator?

What if I'm vegetarian or vegan?

Can I use this if I'm training for endurance events?

How often should I recalculate my macros?

What about alcohol?

Do I need supplements to hit these macros?

Can I adjust the macro percentages manually?

Can I adjust the macro percentages manually?

What if my results seem too high or too low?

How do I actually hit these macros every day?

Should I eat the same macros on rest days and training days?

What about intermittent fasting with these macros?

My doctor told me to eat low-fat. Should I follow this calculator?

What Happens After You Calculate Your Macros

Immediate Next Steps

Week 1-2: Baseline Phase

Week 3-4: Adjustment Phase

Long-Term Success (8-12 Weeks)

Common Mistakes Men Over 40 Make With Macros

Mistake 1: Not Tracking Accurately

Mistake 2: Overestimating Activity Level

Mistake 3: Changing Things Too Quickly

Mistake 4: Not Eating Enough Protein

Mistake 5: Forgetting About Alcohol

Mistake 6: Eating Too Little Fat

Mistake 7: Training Too Hard While In a Deficit

Mistake 8: Ignoring Sleep and Stress

Mistake 9: Focussing on Calories

Mistake 10: Habit Snacking

Why Generic Macro Formulas Fail Men Over 40

The Science Behind Age-Related Metabolic Changes

Why High-Carb Approaches Fail Over 40

Why Low-Carb-healthy-fat Works Better

The Andre Obradovic Difference

Evidence-Based Approach

Real-World Practicality

Holistic Health Focus

Ready to Get Your Personalized Macros?

After You Have Your Numbers: What's Next?

If You're Ready to Go It Alone

If You Want Personalized Coaching

Fuel Your Body the Way It’s Meant to Be Fueled

Break Free from the System Designed to Ruin Your Health

Break Free from the System Designed to Ruin Your Health

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