| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1829 | |
| Carbohydrates (g) | 140 | |
| Protein (g) | 180 | |
| Total Fat (g) | 60 | |
| Saturated Fat (g) | 0 | 30 |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 3.5 | |
| Omega-6 Fatty Acids (g) | 0 | |
| Total Fiber (g) | 30 | 80 |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 | 300 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 20000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 6 | 3000 |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (IU) | 600 | 25000 |
| Vitamin E (IU) | 25 | 1500 |
| Vitamin K (ug) | 80 | |
| Thiamin (mg) | 1.4 | |
| Riboflavin (mg) | 1.6 | |
| Niacin (mg) | 18 | 125 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 6 | 1200 |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2 | 4 |
| Chromium (ug) | 35 | 200 |
| Copper (mg) | 1 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 18 | 45 |
| Magnesium (mg) | 420 | 4000 |
| Manganese (mg) | 2.3 | 12 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 1 | 4 |
| Potassium (g) | 4 | 7 |
| Selenium (ug) | 55 | 200 |
| Sodium (g) | 2 | 4 |
| Sulfur (g) | 2 | 4 |
| Zinc (mg) | 11 | 25 |
Nutrient profile for an 80kg male on a Leangains style recomposition diet.
This profile is for maintenance calories, which would be eaten on workout days only. Consume 20% fewer calories on rest days by reducing the carbohydrates and fats proportionally (but keep protein the same).
I use a 50/50 carb/fat split, but some prefer higher carb on workout days and higher fat on rest days. Protein is kept very high to spare muscle and maintain performance during fat loss.
I follow an intermittent fasting schedule where I fast after my last meal at around 9pm and don't break it until lunch at 1pm. This is entirely optional of course, although probably the main component of Leangains.
All credit to Martin Berkhan (even though he'd probably hate Soylent)
