F*CK Getting Old

Metabolic Health

Nutrition, protein, blood sugar, visceral fat, muscle preservation, and fasting — the cornerstone pillar for men over 40. Calculators are landing here first.

Protein Calculator

Daily protein target based on bodyweight and training goal.

TDEE / Calorie Calculator

Estimated daily energy needs for maintenance, cutting, or building.

Body Fat Estimator

Navy-method body fat percentage from a few tape measurements.

Metabolic health after 40

Metabolic health is how well your body manages energy — blood sugar, blood fats, blood pressure, and where it stores fat. After 40, losing muscle and moving less tend to lower daily energy needs while visceral (abdominal) fat rises, which is why weight that was easy to manage at 30 often creeps up at 45.

The calculators here cover the fundamentals: how many calories you burn (TDEE), how much protein you need to keep muscle while losing fat, and a tape-measure estimate of body fat to track progress beyond the scale. Pair them with the Lab Results Checker to see how your glucose, A1c, and lipids line up.