As a dad, husband, and business owner at 44, my goal is simple: feel my best, all the time. I want the energy to keep up with my kids, stay sharp at work, and still crush my workouts—even if it means lifting at odd hours or squeezing in a quick run before the sun comes up.
Recently, I was chatting with one of our gym members, someone close to my age, who asked what it takes to drop body fat even lower. This member was already sub-12% body fat, which, to be honest, is already pretty lean. But they wanted to push it further.
Here’s the reality: getting your body fat into the mid or low teens takes work. And maintaining it? That’s a whole different level of effort. Yes, it’s doable—but it requires being highly intentional, about 90% on point, with your nutrition. That means:
- Consistently hitting your protein goal
- Tracking your calories with high accuracy
- Staying in a calorie deficit
The Catch?
When you’re in a calorie deficit, you’re likely going to feel it. Energy might dip, your performance might suffer a little, and you’ll notice it in day-to-day life.
Personally, when I’ve dipped below 10% body fat, I’ve noticed:
- Faster fatigue on runs
- Less overall strength
- And a subtle (but noticeable) loss of muscle mass
For me, it just isn’t sustainable—or enjoyable—over the long haul. And I know I’m not alone. Many of us in our 40s, balancing family life, work, and training, want to feel strong, resilient, and energized, not run down and constantly hungry.
What I Do Instead
I’ve found that a more sustainable approach works far better. Here’s what I stick to:
- Using the hand method for portion sizes
- Prioritizing protein intake
- Leaving room for a treat here and there (yes, you can still have that cookie!)
One cookie or an occasional indulgence isn’t going to blow up your progress. What matters is staying consistent the majority of the time.
If I Was Starting from 20%+ Body Fat…
If I were aiming to drop fat and sitting at 20% or above, I’d get a bit more structured:
- Create a calorie deficit of around 300-500 calories a day (based on activity level and metabolic rate)
- Hit about 0.9 grams of protein per pound of body weight
- Follow this approach for 6-8 weeks, then cycle off and re-assess
This method allows for gradual, sustainable fat loss while keeping energy high, workouts strong, and life enjoyable.
The Bottom Line
It’s not just about looking lean—it’s about feeling good. Being strong, energized, and confident matters more to me than a single-digit body fat percentage. If you’re a busy parent or professional like me, finding that balance between health, performance, and lifestyle is key.
Need help figuring out where to start? Whether it’s nutrition coaching, a personalized training program, or just a conversation to talk through your goals, I’m here to help.