16/02/2026
If you’re flat, tired and dragging yourself through the day… start with your food.
Before you blame age, hormones or motivation, look at this:
• Are you eating enough calories
• Are you eating enough protein
For fat loss, keep it simple.
• Calories around maintenance or a small 250 to 500 calorie deficit
• Protein around 2.2 grams per kilo of body weight
That is more than most people think.
If you weigh 90kg, that’s close to 200g of protein per day.
That’s roughly 4 to 5 chicken breasts.
If the scales are dropping but your protein is low, you are not just losing fat.
You are losing muscle and water too.
Less muscle means:
• Slower metabolism
• More fatigue
• Softer look
• Higher injury risk
That is not what you want over 40.
You want to lose fat and keep muscle. That means enough calories and high protein.
If you want a simple cheat sheet that shows you:
• What to eat more of
• What to eat some of
• What to eat less of
• How to build a balanced plate without obsessing over numbers
Click the link in my bio to download my FREE Nutrition Guide.
It lays it out clearly so you can stop guessing and start feeling better.
If you need more help, send me a DM and let’s chat.
I am always happy to help. I do have limited spots available this intake.
