Macros For Men Over 40: The Simple Ratio Coach Brian Uses With Clients
Protein, carbs and fat make up every calorie you eat. Most men over 40 lift, run and diet without knowing what any of that actually means. This guide gives you the exact starting ratio Coach Brian uses with his clients and the one rule that keeps it simple.
Coach Brian broke this down with Aesha Tahir on her podcast, 9 to 5 Wellness. Listen to Episode 128 of Driven For Health for the full conversation.
What Macros Actually Are
Macro is short for macronutrients. Macronutrients means protein, carbs and fat. Those three make up almost all the food you eat and the calories inside it. Protein builds and repairs your muscle. Carbs give you energy the same way gas fuels a car. Fat supports your hormones and keeps your body running. About 70 percent of the fat in your body fuels your brain.
How Calories and Macros Work Together
Calories and macros connect through simple math. One gram of protein holds 4 calories. One gram of carbs holds 4 calories too. One gram of fat holds 9 calories. A 100-calorie apple carries about 25 grams of carbs and almost no fat or protein. Once you know these three numbers you can read any nutrition label. Coach Brian compares food to money. Calories are your total budget. Protein, carbs and fat are where that budget goes.
A Macro Ratio You Can Start With Today
Coach Brian starts most clients at 40 percent carbs, 30 percent protein and 30 percent fat. That mix works across three or four meals a day. Move more during the day and add a few more carbs. Sit most of the day and pull a few back. Adjust each number by 5 to 10 percent based on how active you are and what food you enjoy.
Coach Brian calls the mindset MBF: moderation, balance and flexibility. One low protein day does not undo your plan. Halloween candy does not undo your plan either. What matters is your average over time not one single meal.
Why Post-Workout Timing Matters
Eat within 30 to 60 minutes after a hard workout. Your body is looking for protein and carbs to rebuild the muscle you just broke down. Skip that window and your body keeps breaking down muscle to find what it needs. Coach Brian compares your body to a sponge. You soak it and wring it out in the gym. Then you put it back in the water. Skip the refill and you leave the sponge to dry out in the sun.
How To Track Without Losing Your Mind
Not every man needs to track forever. Free apps like Cronometer and MyFitnessPal can get you started. Lose It and MacroFactor work too. Track for 3 to 5 days and you learn what is really on your plate. After that most men need the same simple plate on most days not a perfect log every day.
Coach Brian gave a real example on the show. A red, white and blue popsicle on the Fourth of July runs about 150 calories of carbs and sugar. That is fine on its own. Stack it on top of potato salad, bread rolls and two hot dogs and the day adds up fast.
About Aesha Tahir
Coach Brian broke this down with Aesha Tahir on her podcast, 9 to 5 Wellness. Aesha is a clinical exercise physiologist. She founded Tone and Strengthen Wellness, a corporate wellness firm. She also wrote the book Unhunched, about pain and posture problems from desk jobs.
Common Questions From Episode 128
What are macros?
Macro is short for macronutrients. It means protein, carbs and fat. Those three make up the food you eat and the calories inside it.
What is the difference between calories and macros?
Calories measure the total energy in your food. Macros tell you where those calories come from: protein, carbs or fat. One gram of protein or carbs holds 4 calories. One gram of fat holds 9 calories.
What is a good starting macro ratio for men over 40?
Coach Brian starts most clients at 40 percent carbs, 30 percent protein and 30 percent fat. He moves each number up or down by 5 to 10 percent based on activity level.
When should I eat after a workout?
Eat within 30 to 60 minutes after a hard workout. Your body is looking for protein and carbs to rebuild the muscle you just broke down. Wait too long and you break down more muscle instead of building it back.
Do I have to track every bite to see results?
No. Free tools like Cronometer and MyFitnessPal help you learn your plate in the first 3 to 5 days. After that the same simple plate on most days matters more than a perfect one.
What does MBF mean?
MBF stands for moderation, balance and flexibility. It means one off day does not undo your progress. Your average over time matters more than any single meal.
Which app should I use to track macros?
Coach Brian recommends starting with Cronometer because it is free. Aesha Tahir uses MyFitnessPal. Lose It and MacroFactor also work the same way.
Who is Aesha Tahir?
Aesha Tahir is a clinical exercise physiologist. She founded Tone and Strengthen Wellness, a corporate wellness firm. She also wrote the book Unhunched, about pain and posture problems from desk jobs.
Ready To Put This Into Action
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Read the companion breakdown on podcast.brianparana.com: Macros Made Simple: What Protein, Carbs, and Fat Do In Your Body.
