CALCULATING YOUR MAINTENANCE DIET Here’s your starting point for maintenance: • 1 gram of protein per pound of body weight per day, • 1.6 grams of carbs per pound of body weight per day, and • 0.35 grams of fat per pound of body weight per day. For a 180-pound male, it would look like this: • 180 grams of protein per day, • 290 grams of carbs per day, and • 63 grams of fat per day. That’s about 2,450 calories per day, which should work for making slow, steady muscle and strength gains with little to no body fat added along the way.
