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.
