The simple calorie counting system for busy adults 40+ — your daily target, 20 high-protein meals, and a step-by-step MyFitnessPal setup. No maths degree required.
Inside the guide
Most calorie guides are either too vague or too complicated. This one gives you the formula, the app walkthrough, and the meals — in one place.
A simple formula to find your BMR, TDEE, and exact goal calories — done once, good for months.
Step-by-step walkthrough so the app gives you accurate numbers — not the guesses the defaults give.
5 breakfasts, 5 lunches, 5 dinners, 5 snacks — all with exact calories and protein so you can mix and match.
The tracking tips that turn counting from a chore into a habit — including what to do when you eat out.
The system
Fat loss, muscle gain, and maintenance all come down to one thing: energy in vs. energy out. Here's how to find your number.
Your Basal Metabolic Rate — the calories your body burns at complete rest. This is your baseline. The guide gives you the exact formula for men and women.
Total Daily Energy Expenditure — your BMR multiplied by your activity level. This is how many calories you actually burn in a real day.
4 activity levels includedFat loss: subtract 300–500. Maintenance: stay flat. Muscle gain: add 200–300. Simple adjustments from your TDEE — no aggressive cuts that backfire.
1.6–2.2g per kg of bodyweight. Protein keeps you full, protects muscle in a deficit, and is the single most important number to nail.
Most people aim for 100–160g/day20 meals included
Every meal hits a specific calorie and protein range — so you can build your day without tracking each ingredient from scratch.
Three meals + one snack = ~2,000 cal and 180–220g protein. Adjust portions to match your personal target.
The app walkthrough
The default settings are inaccurate. The guide walks you through the exact setup — so every number you track is actually meaningful.
These habits separate people who see results from people who give up after two weeks.
I help people in their 40s and 50s build strength, lose fat, and feel better than they did in their 30s — without crash diets or 2-hour gym sessions.
"Knowledge is the only diet that actually works long-term."
This guide gives you that knowledge — fast, simple, and practical.
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