How to put together a high protein diet

It is very important to understand a few things when putting you diet together. The most important thing to know is what your body actually burns in a day – and how that will change over time as you loose fat – and increase muscle mass.
This indicator is also known as “BMR”. BMR stands for Basic Metabolic Rate and is what your body burns if you are basically in a coma all day. We can also call it your resting metabolism. So in other words – your body burns calories just to be alive – heartbeat, breathing, bowel movement – and yes even a fart will burn about 2 kcal.
There are a few ways to find out what your BMR is. The most precise would be a DEXA scan – but they can cost a little bit and they are not available everywhere. However a TANITA or Whitings test can also be used. Its not as precise but it is good enough (FYI this is what i use still).
A Tanita or similar Body impendence test will measure with reasonable precision the amount of fat you have, liquids and muscle tissue. Based on this it can calculate your BRM.
So lets say you have a BMR of 2.400 kalories daily. What you ideally would like is to have a small deficit of kalories in the 500 range. If you do excersize and you burn 400kcal during excersize every day your optimal diet should be based on 2.300 kalories of food. This will effectively give you a 500 kalorie deficit and you will be able to build muscle AND burn fat almost at the same time. This however require that you feed the mucles with protein. So put together a diet that is high in protein, low on fats and sugar, fair in carbs (especially in the evening). Click here to see my suggestion for a 2300 kcal diet thats high in protein.

https://fitover40.blog/2300-calorie-high-protein-meal-plan-for-men-over-40-300g-protein/

Oh and top tip. Because you are over 40 your proteine synthesis is a little worn. Calculate 3 grams of protein per kg bodyweight. E.g. if you are 100kg you need 300 grams of protein in your diet.