Gaining more lean muscle mass, reducing fat mass, improving muscle definition, and enhancing overall well-being starts with more than just exercise — it requires a focused and consistent approach to nutrition. The Macronutrients — proteins, fats, and carbohydrates — form the foundation of a balanced diet, and when consumed in proper quantities, can support muscle growth, fat loss, and overall health. Understanding how to properly balance these nutrients based on what the research tells us and your individualized goals is essential for making sustainable progress. The best diet is the one that you can stick to and achieve the results you want. In general, if you don’t think that you can sustain the current diet,you’re on for more than 12 months, it’s not for you. Let’s discuss these macro nutrients a bit further.
Protein: The Foundation of Muscle Growth and Recovery
Protein plays a crucial role in the development and maintenance of lean muscle mass. For individuals aiming to build muscle while reducing fat, protein should be a primary focus in their daily intake. The latest research suggests that consuming between 0.8 to 1.2 grams of protein per pound of body weight is ideal for active individuals, particularly those engaging in resistance training or attempting to lose fat while preserving lean mass.
In terms of calorie distribution, protein should make up about 25% to 35% of your total daily intake. For a 170-pound person, this translates to approximately 136 to 204 grams of protein per day. You can find sources of protein everywhere. From animal protein sources like beef, pork, fish, or chicken. To more plant-based options like lentils, tempeh, quinoa, and chickpeas. As long as you are finding protein sources that contain all 9 essential amino acids, you’ll be in a good position to support muscle growth and repair.
Fats: Supporting Hormones, Brain Function, and Recovery
While often misunderstood or demonized as “bad”, dietary fat is essential for optimal health. Fats support hormone production, cognitive function, and the absorption of fat-soluble vitamins (A, D, E, and K). For individuals looking to improve body composition, dietary fat should not be eliminated but rather intelligently managed. The recommended intake for fat is 0.3 to 0.4 grams per pound of body weight, which typically accounts for 20% to 30% of total daily calories. This amount is sufficient to support important functions without contributing to excessive caloric intake. For someone weighing 170 pounds, this equates to roughly 51 to 68 grams of fat per day.
You might have heard of these things called LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein). Without going too deep, remember this, LDL = Lousy | HDL = Healthy. Our LDL is often referred to as “bad cholesterol” where our HDL is known as “good cholesterol”. Prioritizing foods that contain more healthy fats such as salmon, avocados, olive oil, almonds, and flaxseeds will help enhance HDL’s and optimize heart health and improve your cholesterol profile.
Carbohydrates: Fuel for Performance and Recovery
Carbohydrates often also get a bad reputation, but they are the primary fuel source for physical activity, particularly high-intensity workouts and resistance training. Once protein and fat needs are met, the remainder of one’s daily caloric intake should come from carbohydrates based around the needs of the individual.
This typically results in a range of 1.5 to 2.5 grams per pound of body weight, depending on activity level, training intensity, and whether the focus is on fat loss or muscle gain. For a balanced approach, carbohydrates should make up 35% to 55% of total daily intake. A 170-pound individual, for example, might consume 240 to 300 grams of carbohydrates per day, which supports workout performance. If you’re generally less active, aim for lower carbohydrate consumption and focus more on protein sources. If you’re more active, aim for higher carbohydrate consumption within parameters. Carbohydrate needs vary widely depending on your activity levels, performance goals, and metabolic health.
Putting It All Together:
For a person weighing 170 pounds with a goal of building muscle, losing fat, and improving overall health, a well-rounded macronutrient distribution might look like this based on a 2,400-calorie diet:
• Protein: 190 grams = 760 calories (~32%)
• Fat: 60 grams = 540 calories (~22%)
• Carbohydrates: 275 grams = 1,100 calories (~46%)
This balance provides adequate protein to stimulate muscle growth, enough healthy fats to maintain hormone function and brain development, and sufficient carbohydrates to fuel training and recovery.
Nutrition is a powerful tool for increased performance and health. Optimizing your macronutrient intake is one of the most effective strategies for improving overall body composition, increasing lean muscle mass, and promoting long-term health. By using the above-mentioned guidelines and distributions for protein, fat, and carbohydrate intake — customized to your body weight and lifestyle — you can take more control of your nutrition and align your eating habits with the goals you’d like to achieve. Whether you’re just beginning your fitness journey or looking to fine-tune your progress, starting with the right macronutrient breakdown is a powerful step in the right direction.
