How to Set Your Macros for Fat Loss and Muscle Gain After 40

This is the second episode in the Nutrition Pyramid series on Driven For Health. Coach Brian moves up from calories to macronutrients: protein, carbs, and fat. Two client stories show what happens when the ratios are set right, and what happens when they are not.

Macronutrients Build on Your Calorie Foundation

Episode 5 covered energy balance, the foundation of the Nutrition Pyramid. This episode moves up one level to macronutrients. Protein, carbs, and fat make up every calorie you eat. Get your calories right first. Then macros decide how those calories work for you.

How Protein, Carbs, and Fat Break Down

Protein and carbs each provide 4 calories per gram. Fat provides 9 calories per gram. There are two common ways to set macros. One is grams per pound of body weight. The other is a percentage of total calories. Grams per pound respects your body size but ignores your total calorie budget. Percentages respect your calorie budget but ignore your individual body size.

The Hybrid Method for Setting Your Macros

Coach Brian uses a hybrid method. Protein is set by body weight, since it builds and repairs your body. Carbs and fat are set as percentages of total calories, since they mainly fuel energy.

Macros for Fat Loss

A calorie deficit puts your muscle at risk, so protein needs go up. Aim for 1 to 1.4 grams of protein per pound of body weight. Keep fat between 15 and 25 percent of total calories. That still supports your hormones and leaves room for carbs. Carbs fill the rest of your calories. They fuel your training, and low carbs hurt both performance and muscle retention.

Macros for Muscle Gain

A calorie surplus takes pressure off protein needs. Aim for 0.8 to 1.2 grams of protein per pound of body weight. Fat can run higher in a gaining phase, between 20 and 30 percent of total calories. Carbs fill the rest and fuel harder training and recovery.

A Worked Example at 200 Pounds

Take a 200-pound man eating 3,200 calories to gain muscle. He needs 200 grams of protein, 90 grams of fat, and about 400 grams of carbs. Now take the same man cutting at 2,500 calories. He needs about 225 grams of protein, 55 grams of fat, and 275 grams of carbs. Each version gives him enough protein to protect muscle, enough fat for hormones, and enough carbs to train hard.

Fiber: The Piece Most Men Skip

Fiber supports gut health, nutrient absorption, and appetite control. Men need at least 25 grams a day. Women need at least 20 grams a day. Keep fiber under 20 percent of your total carb intake to avoid digestive issues. On a lower-carb or keto plan, aim for about 10 grams of fiber per 1,000 calories.

David and Ralph: Two Ways Macros Go Wrong or Right

David was 46. He worked as an executive and used to play college sports. He hadn't felt athletic in over a decade. He cut carbs, skipped meals, and overdid cardio to lose weight fast. He dropped weight, but he also lost muscle and felt exhausted.

Ralph was 52 and a father of three. Every January he cut carbs to nothing and ran every morning. He would lose 20 pounds, but the weight always came back by summer. Coach Brian raised his protein, added enough carbs to fuel his training, and set a sustainable fat intake. Ralph lost fat and rebuilt his strength.

Macronutrients Recap

Protein is set by body weight. Carbs and fat are set as percentages of your calories. Fiber supports digestion and appetite control. Get your macros right, and the rest of your plan falls into place.

Listen to Episode 6 for the full breakdown, including the exact ratios Coach Brian uses with real clients.

For more on this topic, read the companion article on the Driven For Health blog.

Common Questions From This Episode

How do macros build on your calorie target?

Once your calorie target is set, macros decide where those calories come from. Protein, carbs, and fat make up every calorie you eat. Each one plays a different role in your results.

How many calories are in a gram of protein, carbs, and fat?

Protein and carbs both provide 4 calories per gram. Fat provides 9 calories per gram, more than double the other two.

What is the hybrid method for setting macros?

Protein is set by body weight, since it builds and repairs your body. Carbs and fat are set as percentages of total calories, since they mainly fuel energy.

How much protein, fat, and carbs should I eat for fat loss?

Aim for 1 to 1.4 grams of protein per pound of body weight. Keep fat between 15 and 25 percent of total calories. Carbs fill the rest and fuel your training.

How much protein, fat, and carbs should I eat for muscle gain?

Aim for 0.8 to 1.2 grams of protein per pound of body weight. Fat can run between 20 and 30 percent of total calories. Carbs fill the rest and fuel harder training and recovery.

How much fiber do I need each day?

Men need at least 25 grams of fiber a day. Women need at least 20 grams a day. Keep fiber under 20 percent of your total carb intake to avoid digestive issues.

How did David lose weight the wrong way?

David was 46 and a former college athlete who had not felt athletic in over a decade. He cut carbs, skipped meals, and overdid cardio to drop weight fast. He lost weight, but he also lost muscle and felt exhausted.

How did Ralph fix his yo-yo dieting?

Ralph was 52 and cut carbs to nothing every January, then watched the weight return by summer. Coach Brian raised his protein, added enough carbs to fuel his training, and set a sustainable fat intake. Ralph lost fat and rebuilt his strength.