Day 1
● After waking up and using the restroom, record your fasted body weight.
● Download a calorie-tracking app and log everything you eat and drink for the next 7 days.
● At the end of the 7 days, calculate your average daily calorie intake. This average will serve as your estimated maintenance calorie intake.
Don’t worry about tracking your macronutrients yet if you don’t fully understand them. Right now, the only goal is to accurately track your calorie intake.
You can also use a free TDEE (Total Daily Energy Expenditure) calculator online. If you’re honest about your activity level, these calculators are often surprisingly accurate and can provide a good estimate of your maintenance calories.
Most importantly, don’t cheat yourself. Eat exactly as you normally would during this 7-day assessment. You are not starting your diet yet. The more accurate this information is, the more effective your nutrition plan will be.
Once you’ve determined your maintenance calorie intake, it’s time to optimize your macronutrients.
Protein
Your daily protein goal should be 0.8-1.2 grams per pound of lean body mass—not your total body weight.
Even if you don’t strength train, consuming adequate lean protein helps preserve muscle, supports recovery, and keeps you feeling full longer. When in doubt, aim toward the higher end of your protein target.
Carbohydrates
Your carbohydrate intake should be based on your activity level. Generally, the more active you are, the more carbohydrates you’ll need to fuel performance and recovery.
A simple approach is to eat more carbohydrates on training days and fewer on rest days. For example:
● Training days: 200 g of carbohydrates
● Rest days: 120 g of carbohydrates
Unless your goal is to gain weight, your total daily calories should remain at or below your maintenance level.
Fats
Dietary fat should be kept at a moderate level. I typically recommend 30-70 grams per day, depending on your individual calorie needs and preferences.
Fat is an essential nutrient and plays an important role in hormone production, vitamin absorption, and overall health. However, because fat contains 9 calories per gram, it’s easy to overconsume calories if fat intake gets too high. Prioritize lean protein and carbohydrates first, then use dietary fat to fill in the remainder of your calorie target.
Now that you’ve determined your maintenance calories and set your macronutrient targets, it’s time to put your plan into action.
Step 1: Set Your Daily Targets
Enter your calorie and macronutrient goals into your calorie-tracking app. This gives you a clear target to work toward each day.
Remember, your goals don’t have to be perfect—they need to be consistent.
Step 2: Build Your Meals Around Protein
Start each meal by choosing a lean protein source. Protein is the most important macronutrient for preserving muscle, supporting recovery, and keeping you full.
Good protein sources include:
● Chicken breast
● Turkey
● Lean beef
● Fish
● Eggs and egg whites
● Greek yogurt
● Cottage cheese
● Protein powder
Once your protein is set, add carbohydrates based on your activity level and include a healthy fat source if needed.
Step 3: Choose Mostly Whole Foods
Aim for about 80-90% of your food intake to come from minimally processed, nutrient-dense foods such as:
● Lean proteins
● Fruits
● Vegetables
● Potatoes
● Rice
● Oats
● Whole grains
● Beans
● Healthy fats like avocado, nuts, olive oil, and natural nut butters
The remaining 10-20% can come from foods you simply enjoy. Including flexibility makes your nutrition plan more sustainable and helps prevent feelings of restriction.
Step 4: Be Consistent, Not Perfect
No one eats perfectly every day.
If you have an unplanned meal or go over your calorie target, don’t try to “make up for it” by starving yourself the next day or doing excessive cardio. Simply return to your normal plan at your next meal.
One meal won’t make or break your progress. Your results are determined by what you do consistently over weeks and months.
Step 5: Track Your Progress
Weigh yourself each morning after waking up, using the restroom, and before eating or drinking anything.
Don’t focus on day-to-day fluctuations. Instead, calculate your weekly average body weight and compare weekly averages over time. This provides a much more accurate picture of your progress.
Take progress photos every 2-4 weeks under the same lighting, at the same time of day, and in similar clothing. Photos often reveal changes that the scale cannot.
Step 6: Make Adjustments Only When Needed
Follow your plan consistently for at least 2-3 weeks before making changes.
If your average body weight isn’t moving toward your goal after you’ve been consistently hitting your calorie and macro targets, make a small adjustment:
● For fat loss: Reduce daily calories by 150-250 calories.
● For muscle gain: Increase daily calories by 150-250 calories.
Avoid making large changes. Small, calculated adjustments are easier to sustain and produce more predictable results.
Remember
There is no perfect diet.
The best nutrition plan is one you can follow consistently while still enjoying your life. Focus on building habits you can maintain long after your transformation is complete.
Consistency beats perfection every single time.