Lose fat and build muscle eating plan

Lose fat and build muscle eating plan


The Eating Guide

Are you a calorie counter who wants an even more focused plan? Once you figure out how many calories you want to eat per day, use this plan from Alan Aragon (alanargon.com) to balance your macronutrients and drop fat fast.


1 gram of protein = 4 calories

1 gram of carbohydrates = 4 calories

1 gram of fat = 9 calories


Eat one gram of protein per pound of your goal body weight.

So if you want to weigh 200 pounds, you’d eat 200 grams of protein per day for a total of 800 calories.


Remember, the amount of fat you want will depend on many specific factors. As a rough goal on a fat loss plan, eat .5 grams of fat for your goal body weight.

Using the 200 pound model, you would consume 100 grams of fat per day, or 900 total calories.

If you find that this is too much and you gain weight (reminder: fat does NOT make you fat), aim for .3 to .4 grams of fat per pound of goal body weight. Listen to your body and you will see changes.


Carbs are dependent on how much protein and fat you consume in your diet. That is, you’ll eat carbs to fill in the remainder of calories needed in your diet.

Using the formula above, let’s say you wanted to eat 2500 calories per day.

Add your protein (800 calories ) and your fat (900 calories) and then subtract it from the total number of calories you want to eat (2500-1700 = 800 calories).

Divide the remainder number of calories (800) by 4, and you’ll have a target number of carbohydrates you should eat (200 grams).

Therefore, on this sample diet you’d eat:

200 grams of protein (800 calories or 30% of your diet)

100 grams of fat (900 calories or 40% of your diet)

200 grams of carbs (800 calories or 30% of your diet