Thread by @WellBuiltStyle

How to set up a diet in about 10 minutes:

In order of importance:

Calories
Protein
Fat
Carbs

Set your calories first depending on your goals (fat loss vs muscle gain).

Good place to start for fat loss is BW X 12 in calories

For muscle gain - start with BW X 14-16 and add perhaps 200 extra calories on top of that.

Set your protein intake next. Easy to just base it on your bodyweight. 1g per lb of bodyweight in protein is PLENTY...can probably do more like .6 to .8g per lb of bodyweight.

Now set your fat intake. I like 20-25% of my calories coming from good fat sources: olive oil, coconut oil, raw milk cheeses, nuts, fatty cuts of meat, whole eggs etc.

Last but not least carbs - After you set your calories and subtract your protein and fat intake, whatever is left over will be your carbohydrate intake.

So what does the math look like for someone weighing around 200lbs trying to lose body fat???

Weight: 200lbs
Calories: 200x12 = 2400 total calories
Protein: 200x1 = 200g or 800 calories (4 cal per 1g of protein)
Fat: 25% of 2400 = 66g or 600 calories (9 cal per 1g of fat)
Carbs: 250g or 1000 calories (4 cal per 1g of carbs)

It really is that simple. You can mess around with meal timing/frequency and choose your own foods. Just follow the basic formula and it will work like a charm.