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 blokes 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
What does six months of this look like on you?Same bloke, two versions. No abs promised.Meet the two of you

The whole plan fits on a beer mat.

You've watched a hundred videos. Here's what the research actually agrees on for blokes 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 two or three times a week. Full body, about ten working sets per muscle a week. That's enough. More is a bonus, not a must.
  3. Walk every day. Ideally after your biggest meal. Eight thousand steps is the sweet spot for men under 60.
  4. One hard cardio session a week, once you've built a base. Intervals on a bike are kind to the knees.
  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. 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