Diet Chart

Mass Gaining Diet
Weight (kg) Total Energy Intake (calories) Protein (grams) Carbohydrates (grams) Fat (grams)
50-60 3200 240 480 35
61-70 3400 255 510 38
71-80 3600 270 540 40
81-90 3800 285 570 42
91-100 4000 300 600 44
Bodyfat Reduction Diet
Weight (kg) Total Energy Intake (calories) Protein (grams) Carbohydrates (grams) Fat (grams)
50-60 2000 175 275 22
61-70 2200 195 303 24
71-80 2400 210 330 27
81-90 2600 228 358 29
91-100 2800 245 385 31

First of all you have to define your nutritional goal (mass gaining, cutting up, etc.) and then building a plan around that. As a general guide, for weight gain, the calories in your diet should come from about 30% protein, 60% carbohydrates, and 10% fat. If you are trying lose weight the ratio is slightly different; 35% protein, 55 - 60 % carbohydrates, and 5 - 10% fat. The following tables will give you a rough target to how your diet should look: