Your body changes after 40. Your approach should too. Our evidence-based calculators help you build and maintain muscle with recommendations tailored to your age and goals.
Calculate your optimal daily protein intake for muscle building and recovery. After 40, protein synthesis slows down, meaning you need more protein per meal to trigger the same muscle-building response. Our calculator accounts for your training frequency, goals, and experience level to give you personalized recommendations.
Calculate Now →Find your Total Daily Energy Expenditure using the Mifflin-St Jeor formula. Knowing your maintenance calories is the foundation of any fitness goal—whether you're looking to maintain muscle, lose fat, or build lean mass. Our calculator provides accurate estimates based on your age, activity level, and body composition.
Calculate Now →Calculate your ideal calorie surplus for building muscle while minimizing fat gain. After 40, aggressive bulking phases become counterproductive. Our calculator recommends a moderate, sustainable surplus based on your training frequency and recovery capacity, helping you add quality mass without unwanted body fat.
Calculate Now →Hitting 40 doesn't mean your fitness journey is over—it means your approach needs to evolve. Research shows that men over 40 experience several physiological changes that affect how they build and maintain muscle:
Our calculators are designed with these factors in mind. Instead of generic recommendations, we provide age-appropriate guidance that accounts for your changing physiology while still helping you achieve meaningful results.
We use proven formulas like Mifflin-St Jeor and research-backed protein multipliers—no bro-science or marketing gimmicks.
Our calculations account for the physiological changes that happen after 40, giving you realistic and effective targets.
We focus on moderate, maintainable approaches rather than extreme protocols that lead to burnout or injury.