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Your Personalized
Macro Plan in 30 Seconds

Built specifically for men over 50. Answer 4 quick questions and get your daily calorie, protein, carbs, and fat targets — plus a recommended workout style.

Step 1 of 4
1 What's your age range?
This helps calibrate your metabolic rate
2 Your weight and height
Used for the Mifflin-St Jeor calculation
Weight (lbs)
Height (ft)
Height (in)
3 How active are you?
Your typical week of physical activity
4 What are your goals?
Select all that apply — your macros will be tailored to the combination
Please fill in all fields above before calculating.

Your Daily Macro Targets

Based on your stats using the Mifflin-St Jeor formula

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Calories
kcal/day
—
Protein
grams/day
—
Carbs
grams/day
—
Fat
grams/day
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Daily Burn (TDEE)
—
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Daily Water Target
—
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Recommended Workout Style
—
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Want to understand why these numbers matter? Read our nutrition guide for men over 50 →

These are your numbers. SteadyGains builds your daily meal plan around them — plus a joint-friendly strength program designed for men over 50. New plan every day, adjusted to your actual results.

Get your free personalized plan →
Free for 7 days. No credit card required.
✓ Daily workouts for men 50+
✓ Meals matched to your macros
✓ Joint-friendly exercise modifications
📚
Dive Deeper
Nutrition for Men Over 50: The Complete Diet Guide
Understand why your macros matter — protein needs, best foods, and the exact meal structure that works after 50.
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Dive Deeper
Strength Training After 50: The Complete Beginner’s Guide
Why sarcopenia accelerates after 50, the 5 movements that reverse it, and a 3-day program you can start this week.
💪
Dive Deeper
How to Build Muscle After 50: The Complete Science-Backed Guide
Progressive overload adapted for your age, protein targets, supplement decisions, and a 12-week program.

These estimates are based on the Mifflin-St Jeor formula and are intended for general informational purposes only. Results vary based on individual factors. Always consult a physician before starting any new exercise or diet program.