How it works
This approach starts from a calorie target that matches your goal (a deficit for fat loss, maintenance for recomposition, a small surplus for gaining) and then sets protein first. Most sports nutrition position stands land on roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day for people who lift, with the upper end commonly suggested during a calorie deficit. Once protein is fixed, the remaining calories are split between carbohydrates and fats in roughly even proportions, which is why the typical template looks like 30% protein, 40% carbohydrate and 30% fat.
Protein is spread across three to five meals, each containing roughly 0.3 to 0.5 g/kg, because research on muscle protein synthesis suggests that several moderate feedings across the day are a practical way to keep the muscle-building signal active. Carbohydrates are often placed around training to support performance, while fats fill the rest of the day and help with satiety and hormone production. No food group is eliminated, which makes the plan easy to follow at restaurants, at family meals and while travelling.
Foods to emphasize
Foods to limit
Sample day
| Meal | What it could look like |
|---|---|
| Breakfast | Greek yogurt, oats, mixed berries, a small handful of walnuts |
| Lunch | Grilled chicken, brown rice, roasted vegetables, olive oil dressing |
| Pre-workout snack | Banana and a glass of milk or soy milk |
| Dinner | Baked salmon, potatoes, green beans, side salad |
| Evening | Cottage cheese with sliced fruit |
What the evidence says
The protein range used here comes directly from large reviews. A 2018 meta-analysis of 49 trials found that additional protein improved resistance-training gains in lean mass, with benefits plateauing at around 1.6 g/kg per day on average, and the confidence interval extending to roughly 2.2 g/kg. Position stands from sports nutrition societies recommend 1.4 to 2.0 g/kg for most exercising people, and reviews of contest preparation suggest higher intakes may help preserve lean mass in lean individuals who are dieting. What the evidence does not show is that a specific carbohydrate-to-fat ratio is superior for body composition when calories and protein are equal, so the 40/30 split is a sensible default rather than a magic formula.