Hitting your 40s has its perks. By now, you will have had more life experiences, and you’ve maybe got a bit more stability and hopefully, a clearer idea of what works for you (and what doesn’t). However, there are some aging setbacks that we must admit. Your body doesn’t bounce back like it used to in your 20s and 30s. Those late-night snacks tend to linger around your belly and your workouts may strain you more than usual.
The truth is, once you pass 40, your metabolism slows, your muscle mass naturally starts to decline, and your energy levels aren’t what they were in your 20s. This is why finding the right diet isn’t just about looking good, it’s also about fueling your body to stay strong, sharp, and healthy for the decades ahead. If you’re a man over 40 who wants to turn over a new page, this guide may be just what you need. It will shed light on the importance of nutritional value and how to reframe your lifestyle to find a better you.
The best diet for men over 40 is more than the usual quick fixes or trendy restrictions. It focuses on fueling the body with the proper nutrients to maintain energy, muscle, and long-term health. After 40, your metabolism slows and your muscle mass naturally declines, making nutritional choices even more important (1). A healthy eating plan should balance calories with the required nutrients that support heart health, muscle strength, and disease prevention.
A key scientific term you need to understand here is sarcopenia, which refers to the gradual loss of muscle mass and strength that comes with age. Eating enough protein and staying physically active are two of the most effective ways to combat it.
A 2017 meta-analysis by Morton et. al., which was published in the British Journal of Sports Medicine, concluded that consuming approximately 1.6 grams of protein per kilogram of body weight daily can maximize gains in lean body mass from resistance training (2). This translates to approximately 0.73 grams of protein per pound of body weight daily. The same review also indicated that an intake of up to 2.2 grams/kg/day may benefit some individuals to maximize these gains.
The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
The main characteristics of a proper diet for men over 40 are:
Pro tip: It’s not what you eat but how you cook it that makes a big difference. Frying everything in butter or drowning it in oil will add extra calories. Grilling, baking, or broiling keeps things tasty without the heaviness. And when you’re eating out, do yourself a favor: skip the fried stuff and those creamy, sauce-loaded dishes.
Read more: High Protein Mediterranean Diet: Pillars, Best Protein Sources & More
There’s no sure-fire way for a 40-year-old man to lose weight. The path to weight loss should be carved strategically. It’s something you derive from the evaluation of your current health and nutrition profile. Here are some general tips that can help a 40-year-old male shed those unwanted pounds:
Diet is a primary component of our lives. It also impacts our physical and mental health (7), sometimes in ways we can’t perceive. When most of us hit 40, we’re aware that our energy levels aren’t the same anymore, and we must take some necessary measures before it’s too late.
In addition to the steps discussed above, such as a balanced plate and controlled calories, you should cut back on alcohol, red meat, and ultra-processed foods. This reduces unnecessary calories in your diet and paves the way toward a healthier body (8, 9).
Workouts should be a part of your lifestyle, regardless of your age. However, if you’ve neglected this core element until now, your 40s are the prime time to start. Knowing how your body has changed, you should be doing the following:
There’s no rocket science when it comes to looking for workouts for men over 40. You can get help from a certified trainer in your area or reach out to credible platforms such as BetterMe. This will be your first step toward a structured workout routine that is aligned with your age and physical conditions.
Reducing stress has always been the number one advice from physicians. It’s probably a common factor behind several medical conditions (14).
This may be partly due to poor sleep and chronic stress stalling weight loss (15). Sleep deprivation disrupts hunger hormones, which triggers cravings, while high cortisol from stress promotes belly fat storage. Prioritizing quality rest and practicing stress relief methods such as meditation or yoga are the key to lasting results.
Making gradual lifestyle changes can feel overwhelming at first, and it’s natural to wonder if age is holding you back, but the truth is, it’s not nearly as tough as it may seem. Small, consistent steps add up over time, and from a bigger perspective, these changes are absolutely worth it.
If you’ve been thinking about calorie control and keeping your protein and fiber intake in check, the table below may provide you with a good starting point (16):
(Moderate activity = approximately 30-60 minutes of brisk walking, jogging, biking, or yard work per day)
| Food Group | Recommended Daily Amount |
|---|---|
| Grains | 9 ounces (at least half whole grains) |
| Vegetables | 3.5 cups (mix legumes, dark greens, orange, starchy, and other vegetables) |
| Fruits | 2 cups (whole fruits, not juice) |
| Dairy | 3 cups (e.g. low-fat milk, yogurt, or fortified soy alternatives) |
| Protein Foods | 6.5 ounces (lean meats, fish, beans, eggs, nuts, etc.) |
| Oils | 6 teaspoons (healthy vegetable oils) |
| Calories | ~2,600 kcal/day |
These numbers are based on an average man who is approximately 5’10″ (178 cm) tall and weighs around 150 lb (68 kg).
Finding the best eating approach in your 40s means focusing on balance, muscle maintenance, and heart health. Many men at this stage may also explore strategies such as intermittent fasting for men over 40, which can help regulate appetite and support weight management when it’s done safely (17).
To make things practical, here’s a sample diet plan for a 40-year-old man that combines all the required nutrients while keeping calories under control:
This plan combines lean protein, fiber-rich carbs, and healthy fats while maintaining them under calorie requirements. Adjust portion sizes to suit your activity level and goals, whether that’s maintaining weight, building muscle, or trimming body fat.
A Push to Get You Started!
Take Dwayne “The Rock” Johnson as an example. In his 40s, he pulled off an incredible fat-loss transformation that shows age doesn’t have to slow you down. His mix of tough workouts and a clean, consistent diet keeps him looking strong and lean, and you can see the results in everything from his movie roles to his Instagram updates.
Read more: 7-Day Meal Plan For Muscle Gain For Beginners: Expert Guide
A healthy breakfast for a 40-year-old man should be balanced. It sets the tone for steady energy and better daily eating choices.
Examples of healthy breakfasts:
Keeping the sugar content low and choosing whole, nutrient-dense foods makes a big difference. A solid breakfast sets the tone for the day and complements healthy eating patterns such as intermittent fasting or structured meal plans for men over 40.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
As you enter your 40s, being more selective about what you eat is quite smart. Here are some foods you should steer clear of:
Making these adjustments now will set the stage for healthier habits and align with the best diet for men over 50.
Yes, overnight oats can be part of a weight loss plan. They’re simple to prepare ahead of time and make portion control easier, which helps you remain consistent. Yes, eggs are a good choice for men over 40. They can be included in many different meals, from breakfast to dinner, which makes them incredibly versatile. If you have a history of cardiovascular disease or gallbladder issues, talk to your doctor to find out whether you need to limit your egg intake. Yes, almonds fit well into a diet for men over 40. They can be eaten on their own, added to meals, or used in recipes as a healthy ingredient. Berries such as blueberries, strawberries, and raspberries are considered to be among the best fruits for anti-aging. They’re widely available fresh, frozen, or dried, which makes it easy to add them to any meal plan.Frequently Asked Questions
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There isn’t a perfect diet plan for men over 40. If someone claims to have the “ideal” formula, chances are it’s not backed by real science. Finding the best diet for men over 40 takes patience, trial, and self-awareness. Some foods may not work for you, while others may turn out to be exactly what your body needs.
Know that aging isn’t something to fear. It shows you’re wiser, more grounded, and better at knowing what truly matters. Rather than chasing quick fixes, focus on building habits that keep your body strong and steady. At the end of the day, your health is the real investment that will carry you through the years ahead.
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