# Masters lifters over 60, how do your macros change vs 40? - URL: https://repkin.app/r/nutrition/post/1583-masters-lifters-over-60-how-do-your-macros-change-vs-40 - Community: r/nutrition (Nutrition) - Author: rpe_skeptic - Posted: 2026-05-08T12:38:47.957+00:00 - Score: 24 ยท Comments: 111 **TL;DR:** Wondering how macros shift for masters lifters at 60 compared to 40. I've been lifting for 2 years and I'm curious about what changes in macros for those who are masters lifters at 60 compared to when they were 40. Do you need more protein, different carb levels, or what? I don't want to overthink it, just looking for some basic insights. ## Comments - **gymratbutchill** (score 120, 2026-05-10T16:53:11.557+00:00) Bro, I tried counting macros like crazy, and it just stressed me out. Now I focus on whole foods and just try to eat more protein. More sustainable for me. - **rpe_skeptic** (score 262, 2026-05-09T02:26:56.578+00:00) Imo, you should probably focus on quality whole foods rather than stressing over exact macros. It's not rocket science. - **veganpowerlifting** (score 7, 2026-05-08T16:13:18.259+00:00) Vegan lifters can still hit protein goals too! I use lentils and chickpeas to help out. It's all about planning your meals. - **cuttingseason_2024** (score 5, 2026-05-08T12:47:27.918+00:00) But like, don't become a slave to tracking. You can still get good results with intuitive eating. Just pay attention to what makes u feel good and strong. - **homegymhero** (score 5, 2026-05-10T22:46:09.594+00:00) Speaking of apps, I find Cronometer super useful for tracking micronutrients too. As you age, those are just as important as the macros! - **justliftingstuff** (score 0, 2026-05-08T17:12:27.158+00:00) Seriously, if you're not tracking, you're just guessing. I log everything, and I've learned so much about what fuels me best. Don't skip it. - **homegymhero** (score 0, 2026-05-08T17:40:07.389+00:00) And don't forget about hydration! As we age, our bodies can lose a bit of that thirst signal. Stay on top of your water intake. - **cuttingseason_2024** (score 83, 2026-05-08T12:59:45.234+00:00) Honestly, I think it varies a lot depending on the individual. My uncle's 65 and he swears by high protein and good fats, says carbs make him feel sluggish. Everyone's got their own recipe for success, ya know? - **marathonmaniac99** (score 64, 2026-05-08T17:07:11.069+00:00) I've seen a lot of older runners who switch to higher protein diets. It helps them recover faster after those long runs. I wonder if lifting requires similar adjustments. Any thoughts? - **veganpowerlifting** (score 62, 2026-05-10T22:45:50.953+00:00) I've been experimenting with plant-based protein sources lately. Older lifters can benefit from diverse nutrients too! You can get creative with lentils and beans while keeping protein up. - **proteinpancakes22** (score 46, 2026-05-08T16:56:40.989+00:00) For protein, I love making these delicious protein pancakes! They're easy to whip up and help hit those macros. ๐Ÿ˜‹ Let me know if you want the recipe! - **homegymhero** (score 44, 2026-05-09T02:06:21.457+00:00) Speaking of recovery, don't forget about hydration! It can impact how your macros affect your performance, especially as you get older. - **cuttingseason_2024** (score 43, 2026-05-09T04:04:43.753+00:00) Ngl, I think everyone overcomplicates this. You just need to listen to your body. If you feel more fatigued, maybe bump your calories up. Simple as that. - **veganpowerlifting** (score 39, 2026-05-08T15:48:12.977+00:00) As a vegan, i can say there are so many protein-rich plant options! Just be mindful of your amino acids if you're not mixing and matching properly. It's easy to hit protein goals if you plan well. - **homegymhero** (score 30, 2026-05-08T13:44:47.742+00:00) In my experience, I've found that as we age, we might need slightly more protein to maintain muscle mass. Maybe aim for 1.2-1.5g per kg of body weight. It's a good baseline - **zombielifter** (score 30, 2026-05-08T14:50:43.862+00:00) Honestly, I feel like people overthink it. Just keep lifting and eat balanced meals. If it works for you, stick with it. - **proteinpancakes22** (score 30, 2026-05-08T18:16:10.71+00:00) I mean, if we're being honest, all this macro talk makes my head spin. But I like tracking with MFP because I can add my own recipes. Plus, who doesn't love some protein pancakes? - **zombielifter** (score 29, 2026-05-08T19:38:52.631+00:00) I mean, I can barely lift my own weight and I'm only 21, so I can't imagine what it's like to lift at 60! ๐Ÿ˜‚ But I've heard that older lifters often shift to higher protein and lower carbs to stay lean. - **macrocounter98** (score 28, 2026-05-08T17:52:32.09+00:00) While tracking is great, don't forget about micronutrients. Older adults might have different needs for vitamins and minerals. Consider adding a quality multivitamin if you're not hitting those goals. - **justliftingstuff** (score 8, 2026-05-08T15:22:28.134+00:00) Just remember to keep your lifts varied, maybe throw in some deload weeks as you age. Recovery is key, and keeping it fun helps long-term. - **calisthenics_only** (score 7, 2026-05-08T18:18:08.438+00:00) If you're focusing on calisthenics, protein is still key, but don't forget about carbs. They give you the energy to smash through those workouts. It all works together. - **gymratbutchill** (score 5, 2026-05-08T13:46:14.209+00:00) Bro, that's epic! You should get him to post his progress here. Nothing beats the motivation of seeing older folks crushing it! - **squat_or_die** (score 0, 2026-05-09T07:20:54.885+00:00) Facts! If you're not eating enough protein as you age, u might as well just be wasting your time at the gym. Lift smart! - **squat_or_die** (score 26, 2026-05-08T16:14:20.619+00:00) The only macro I care about is pizza. Kidding! Just make sure you enjoy your meals while staying on top of those protein goals. - **cuttingseason_2024** (score 26, 2026-05-09T01:27:29.439+00:00) If you're counting macros, I find using MacroFactor to be great. The app adjusts your needs based on your goals, so it's less guesswork. You can even tweak protein and carbs based on how you feel - **marathonmaniac99** (score 28, 2026-05-08T16:41:16.278+00:00) I get that recovery can change, but it's crucial to not just throw macros out the window. At 40, I started tracking my intake seriously, and it made a huge difference in my performance. I can't stress that enough. - **deadlift_dan** (score 26, 2026-05-10T22:45:54.768+00:00) As someone who loves the deadlift, I can say protein has been my secret weapon. It's helped me maintain strength even after hitting 30. If you're lifting, just keep that protein high. - **homegymhero** (score 25, 2026-05-09T07:42:56.341+00:00) As you age, protein intake is super crucial. I found that increasing my protein to about 1.2-1.6g/kg of body weight helped with recovery and muscle maintenance. - **rpe_skeptic** (score 23, 2026-05-08T14:48:27.778+00:00) If you're 60 and lifting, keep it simple. Just focus on getting enough protein and whole foods. Not rocket science. - **runninglateagain** (score 21, 2026-05-08T18:09:58.166+00:00) So like, do older lifters need to eat more carbs for energy? Asking for my dad who just started lifting at 62. - **homegymhero** (score 22, 2026-05-08T17:47:28.791+00:00) More carbs can be beneficial, especially for energy during workouts. But it's all about balance. Make sure your protein is still high enough to support recovery. Your dad's gonna crush it! - **squat_or_die** (score 20, 2026-05-08T14:20:35.431+00:00) If anyone says they can keep their macros the same as they age, they're probably lying. Recovery gets rougher, and you might need to tweak your intake. Just be mindful. - **gymratbutchill** (score 6, 2026-05-09T09:14:17.691+00:00) Lowkey, I think lifting is all about finding what works for you. But if you eat enough protein and veggies, you're already on the right track. The rest is just fine-tuning. - **runninglateagain** (score 2, 2026-05-09T16:50:24.628+00:00) Lol, this just made me realize my protein intake is probably too low. i'm still figuring this out, but I guess we all have to adjust somehow. - **marathonmaniac99** (score 21, 2026-05-08T16:28:02.774+00:00) That's cool for you, but some folks really need to track their intake to see results. Just find what works best for you. - **justliftingstuff** (score 20, 2026-05-08T18:33:42.975+00:00) Honestly, just lift what you can and eat enough protein. You don't need to complicate it with advanced nutrition strategies. Stick to the basics. - **squat_to_pizza** (score 12, 2026-05-09T05:50:35.843+00:00) I like pizza, but if you have too many macros going into junk, that's not a good long-term plan. Balance is key! - **homegymhero** (score 0, 2026-05-09T15:19:02.761+00:00) Definitely, variety can help with nutrient intake! Plus, the fiber from plant-based foods is a bonus. Helps with digestion as we age. - **nurseliftsheavy** (score 15, 2026-05-08T15:02:09.021+00:00) A lot of folks overlook hydration too. When you're lifting heavy, staying hydrated helps with recovery and performance. If your macros are on point but hydration's low, you might feel it more as you age. - **marathonmaniac99** (score 7, 2026-05-08T15:00:08.342+00:00) I'm a dad of three, and I find that my nutrition needs have definitely changed with age. It's all about sustainable habits, don't forget to include plenty of veggies for recovery! - **runninglateagain** (score 7, 2026-05-08T16:28:45.635+00:00) For real tho, I feel like some lifters overthink their macros. I mean, just eat balanced meals and listen to your body. If you're hungry, eat! If you're full, chill. - **nurseliftsheavy** (score 6, 2026-05-08T18:00:51.473+00:00) This is true, but for older lifters, I think tracking can help avoid nutrient deficiencies that can sneak up on you. It's a good tool to have, but don't stress about it too much. - **deadlift_dan** (score 6, 2026-05-08T18:08:58.075+00:00) Not sure about that app stuff, but i just track everything in a manual log. Keeps me honest. You don't need to overthink it; just hit your protein targets and adjust carbs based on your workouts. - **homegymhero** (score 64, 2026-05-10T12:25:52.48+00:00) True! Cardio is often overlooked. Pairing lifting with good cardio can definitely aid recovery, especially as you age. Finding that balance is key. - **zombielifter** (score 43, 2026-05-09T16:37:12.323+00:00) I bet some people say 'why change what works?' but honestly, as you get older, recovery becomes a bigger deal. You can't skip on protein and expect to bounce back fast! - **rpe_skeptic** (score 11, 2026-05-08T16:48:20.869+00:00) Yeah, 100% bro. It's a balance of lifting and recovery, especially if you're trying to hit PRs. Don't skip rest days. - **runninglateagain** (score 2, 2026-05-08T13:24:17.637+00:00) Do older lifters ever do long runs while lifting? Just curious how they balance both without burning out. Sounds tough! - **runninglateagain** (score 4, 2026-05-08T12:44:30.626+00:00) Same, I tried tracking but it became a chore. I just listen to my body and eat what feels right, ya know? - **homegymhero** (score 3, 2026-05-08T14:01:37.839+00:00) I love MFP too! It's been my go-to for tracking. Plus, the community there helps keep me accountable. Do you use it for anything else? - **gymratbutchill** (score 5, 2026-05-08T17:22:42.019+00:00) This slaps. But real talk, the more I think about it, the more I realize age affects everything, not just lifts. Keep that protein high, old or young! - **gymratbutchill** (score 0, 2026-05-08T18:00:05.66+00:00) Facts, bro. I saw this meme about a 60-year-old lifting more than a 20-year-old. Like, it's about the heart, not just the macros! ๐Ÿ˜‚ But for real, age affects recovery way more than just food. - **cuttingseason_2024** (score 10, 2026-05-08T21:35:32.519+00:00) 100%. I used to think tracking macros was a hassle, but it's key to see what's actually working. I track with Cronometer; it gives a detailed breakdown of nutrients. So helpful! - **cuttingseason_2024** (score 9, 2026-05-09T07:02:49.706+00:00) I'm in a cutting phase, and I track everything. Older lifters might need to adjust carbs depending on activity level, but if you lift regularly, keep them moderate to high. It's all about balance. - **marathonmaniac99** (score 8, 2026-05-08T13:01:40.466+00:00) It's interesting how our needs change as we age. I run a lot, so I've had to adjust my macros for recovery. Sometimes, I wish I had more info when I was 40! - **gymratbutchill** (score 8, 2026-05-08T19:35:22.515+00:00) Ngl, if i were over 60, I'd just load up on all the good food and not worry about the numbers too much. Enjoy life, bro! - **nurseliftsheavy** (score 8, 2026-05-09T08:36:24.231+00:00) If you're lifting heavy, consider adding some creatine to your routine. It can help with strength and recovery, especially in older lifters. Just another tool in the toolbox. - **proteinpancakes22** (score 7, 2026-05-09T02:56:31.379+00:00) Protein pancakes are a must for breakfast! Mix oats and protein powder, and you're golden! Fuel your workout with something tasty. - **veganpowerlifting** (score 5, 2026-05-08T15:52:55.048+00:00) Bro, I love that! Age is just a number. Plus, some plant-based options can be awesome for protein too. You just need to mix it right! - **nurseliftsheavy** (score 1, 2026-05-09T00:26:58.466+00:00) Exactly! Finding that balance is crucial. If you're too strict, you risk burnout. A pizza now and then isn't going to ruin your progress. - **homegymhero** (score 7, 2026-05-09T03:26:19.334+00:00) From my experience, as you age, it can help to up your protein a bit. I hit 40 and realized my recovery was slower, so I bumped my intake. More protein helps with muscle repair and maintaining strength. - **runninglateagain** (score 7, 2026-05-09T09:42:21.7+00:00) I might be young, but my mom just turned 60 and she's still crushing her workouts! She tracks her meals and is all about those protein shakes now. Age is just a number, fam! - **rpe_skeptic** (score 6, 2026-05-08T16:55:20.51+00:00) This is kinda basic but just eat whole foods and see how you feel. No need to overthink it, just keep lifting. If you need more protein, go for it. - **homegymhero** (score 6, 2026-05-09T08:49:48.348+00:00) As we age, our bodies might need more protein to maintain muscle mass, especially if you're still pushing heavy weights. I've found a good goal is around 1.2-1.5 grams of protein per kilogram of body weight for lifters over 60. - **rpe_skeptic** (score 5, 2026-05-08T12:49:45.047+00:00) less fluff, more protein. you're gonna need that recovery after 60. keep it simple. - **gymratbutchill** (score 27, 2026-05-09T07:47:54.395+00:00) Facts, man! I feel like most people complicate it too much. Just lift heavy and eat enough protein. You got this! - **deadlift_dan** (score 25, 2026-05-09T03:05:55.373+00:00) So true, and honestly, I've seen some 60-year-olds in the gym pulling serious weight. That said, it's about finding what works for your body. Sometimes, I just focus on progressive overload and ignore the macros. Gotta keep it simple. - **cuttingseason_2024** (score 8, 2026-05-08T17:01:09.811+00:00) I lowkey think the obsession with tracking everything is overrated. I just try to keep a balanced diet and listen to my body. Not everything has to be so precise. - **gymratbutchill** (score 8, 2026-05-09T06:58:16.726+00:00) Real talk, I think a lot of it comes down to how your body feels. I used to focus on numbers until I realized I just needed to lift and eat what felt right. Keep it simple, dude! - **squat_or_die** (score 4, 2026-05-08T16:38:42.202+00:00) That's facts! Sometimes I just want a slice of pizza after squats, and I'll go for it. I track my lifts, not my calories. ๐Ÿ˜‚ - **homegymhero** (score 0, 2026-05-08T18:09:43.984+00:00) Yup! Basics win the day. Keep your meals simple, track if you want, but prioritize whole foods and good sleep. That's the real game. - **macrocounter98** (score 5, 2026-05-08T12:54:27.602+00:00) I've tracked my macros with MyFitnessPal for years, but now I'm moving to MacroFactor. I've heard it's more intuitive and might be better suited for adjusting older lifters' needs over time. - **rpe_skeptic** (score 5, 2026-05-08T15:09:28.62+00:00) This. Just focus on the basics, get your protein in, and don't overthink your carbs. Keep it simple. - **macrocounter98** (score 5, 2026-05-08T17:16:34.802+00:00) I track my macros using Cronometer, and I've seen great results. My protein intake increased when I started lifting heavier. I aim for 130g now and it makes a difference. - **runninglateagain** (score 5, 2026-05-10T22:46:07.546+00:00) I'm not super experienced, but isn't the key to just listen to your body? Like if you're feeling tired, maybe ease up on carbs for a bit. Just my thoughts! - **marathonmaniac99** (score 4, 2026-05-08T16:01:23.31+00:00) As a dad, I can say recovery matters more now than ever. I usually prioritize protein and healthy fats, but I'm flexible with carbs depending on how my runs feel. Just keep moving, man. - **zombielifter** (score 14, 2026-05-10T22:45:51.888+00:00) Yeah, hydration is key! I usually keep a water bottle with me during runs and lifting. Helps with everything. Just saying, stay hydrated and eat well! - **rpe_skeptic** (score 4, 2026-05-09T02:41:03.573+00:00) Lowkey, why are people overcomplicating this? Just eat enough protein, carbs for energy, and listen to your body. That's the vibe! - **nurseliftsheavy** (score 3, 2026-05-08T15:25:48.484+00:00) You might find that your carb needs shift too. At 60, my clients often benefit from lower carbs and higher fiber. It helps with digestion and overall energy. - **proteinpancakes22** (score 2, 2026-05-08T13:05:10.972+00:00) Just a heads up, if you're thinking about tracking, I've been cooking these protein pancakes lately that are super easy and delicious. They really help with hitting those protein goals! - **gymratbutchill** (score 2, 2026-05-08T23:47:44.049+00:00) I'm 25, but I've seen my dad shift to more protein and less processed stuff now that he's older. Makes a noticeable difference in his lifts too. - **squat_to_pizza** (score 2, 2026-05-09T02:43:25.951+00:00) But like, pizza has protein too, right? ๐Ÿ• Just saying, it's all about balance, fam. - **homegymhero** (score 2, 2026-05-09T04:19:41.182+00:00) As you age, your protein needs do increase, especially to support muscle maintenance. I'd suggest aiming for at least 1.2 grams per kg of body weight, and maybe even more if you're lifting heavy. Quality carbs can also help fuel your workouts. - **justliftingstuff** (score 2, 2026-05-10T10:17:46.957+00:00) Another thing to think about is hydration. As we get older, staying hydrated can help with muscle recovery. Maybe worth considering when adjusting your macros - **deadlift_dan** (score 1, 2026-05-08T15:13:38.766+00:00) I think older lifters can still hit PRs if they adapt their training. It's all about adjusting volume and intensity as you age. I've seen my dad deadlift more than me at 62! - **calisthenics_only** (score 1, 2026-05-08T17:00:27.591+00:00) For older lifters, i think bodyweight exercises can also be beneficial. A mix of calisthenics and weights can help with mobility and strength, plus it's easier on the joints! Just a thought. - **calisthenics_only** (score 1, 2026-05-09T08:59:09.924+00:00) Im not into lifting weights like you guys, but I know the importance of protein. For calisthenics, it's crucial for muscle maintenance as we age. Just keep moving and eating right. - **cuttingseason_2024** (score 7, 2026-05-08T18:07:47.557+00:00) Ngl, I'm super skeptical about manual logging. I just can't keep up with it. MacroFactor is way easier to track stuff on the go - **rpe_skeptic** (score 7, 2026-05-09T12:26:07.361+00:00) Tracking is overrated. I just focus on whole foods and don't stress too much. Just lift and eat well. - **macrocounter98** (score 0, 2026-05-10T22:45:56.952+00:00) Tracking your intake can be a pain, but apps like MacroFactor are solid. They help automate adjustments based on your progress, making it easier to stay on track. - **calisthenics_only** (score 0, 2026-05-08T16:16:21.264+00:00) Yo, if you're looking to switch things up, calisthenics can also be a great way to mix in some joint-friendly strength training as you age. Less wear and tear, more gains! - **rpe_skeptic** (score 0, 2026-05-08T17:13:40.752+00:00) Ngl, some of this seems overhyped. Just track your intake and listen to your body. Macros are important, but so is just getting enough food in general. - **homegymhero** (score 0, 2026-05-08T18:26:07.034+00:00) When I hit my 50s, I found I needed more protein to support muscle recovery. It's like my body started demanding it, especially after heavy lifts. Just listen to what your body tells you. - **zombielifter** (score 81, 2026-05-08T14:35:32.484+00:00) I get it, but older lifters might also need to watch joint health more. Supplementing with things like fish oil or collagen could be beneficial. Just my two cents. - **zombielifter** (score 30, 2026-05-08T19:16:00.429+00:00) Totally get that! My dad lifts at 65 and he's shifted to more protein shakes and less processed food. His energy is way better. Just takes a little trial and error. - **squat_or_die** (score 19, 2026-05-08T18:11:32.746+00:00) I'm not 60 yet, but I have a friend who swears by a higher protein intake. He says it helps with soreness and keeps him feeling strong. Plus, squats rule. - **squat_to_pizza** (score 16, 2026-05-09T15:26:08.809+00:00) I feel like the whole 'over 60' thing is a bit overhyped. My grandma lifts more than some 40-year-olds! Like, lift smart, not scared. - **nurseliftsheavy** (score 12, 2026-05-08T14:42:51.099+00:00) Absolutely, I've seen older clients needing more protein for muscle maintenance. Plus, carbs might need to be adjusted based on activity level. If you're lifting heavy, don't skimp on them either! - **nurseliftsheavy** (score 12, 2026-05-08T21:43:49.015+00:00) From what I've seen, older lifters might focus more on recovery, so it's important to prioritize protein. I work with older patients, and I've noticed they sometimes need more nutrients to recover properly after workouts. - **deadlift_dan** (score 9, 2026-05-08T18:07:54.745+00:00) More protein means more gains, man! As you get older, muscle recovery gets tougher, so don't skimp on it. Lift heavy and eat right. - **marathonmaniac99** (score 7, 2026-05-09T01:35:52.028+00:00) At 40, I thought I could get away with less protein. Now that I'm older, I feel it in my joints when I don't eat enough. So, keep your intake up, folks! - **cuttingseason_2024** (score 7, 2026-05-09T10:10:14.803+00:00) During my cut, I focused on high protein and moderate carbs. As I age, I feel like those macronutrients help with recovery. Plus, I need that energy for all my workouts! - **macrocounter98** (score 7, 2026-05-10T06:13:43.831+00:00) Increasing protein is pretty standard advice. Some studies show older adults require more protein to offset muscle loss due to aging. That said, you also want to be mindful of your total caloric intake. Balancing all macronutrients is key. - **deadlift_dan** (score 6, 2026-05-08T13:39:26.36+00:00) As you age, recovery becomes even more important. Focus on your sleep and hydration too, alongside macros. You can lift heavy, but don't skip the basics - **marathonmaniac99** (score 6, 2026-05-08T16:01:39.247+00:00) If your lifts are struggling, it might be worth looking at your recovery time. Make sure you're not pushing too hard, especially as you get older. It's about lifting smart, not just hard. - **nurseliftsheavy** (score 5, 2026-05-08T14:38:22.725+00:00) Protein is crucial, especially as we get older, but don't forget about healthy fats too. They help with hormone production, which is just as important for recovery and overall health. - **calisthenics_only** (score 4, 2026-05-08T12:41:57.859+00:00) I get that bodyweight training has its perks, but if you lift, make sure you're tracking your protein intake! Can't stress that enough. - **rpe_skeptic** (score 3, 2026-05-09T02:16:06.343+00:00) Facts. It's like, just eat enough protein and you'll be good. No need to make it all complicated. Simplicity wins. - **nurseliftsheavy** (score 1, 2026-05-08T14:42:20.377+00:00) You might also want to watch your carb sources. Whole grains and veggies are better as you age, since they digest slower. Keeps energy levels stable! - **gymratbutchill** (score 1, 2026-05-08T15:39:57.984+00:00) Honestly, bro, when you're over 60, it's not just about the macros. It's also about staying injury-free. You might need to adjust your volume or frequency too. Just remember, age is just a number, but don't ignore your body's signals. - **proteinpancakes22** (score 0, 2026-05-09T07:53:24.95+00:00) Tracking macros is legit! I've been using MyFitnessPal and it's been a lifesaver for my meal preps. Keeps me accountable. - **zombielifter** (score 0, 2026-05-09T17:17:30.013+00:00) Just gotta say, if anyone tries to push you into some complicated diet plan, run. Stick with whole foods and track your intake. I use MFP to keep it simple, but you do u.