How many calories, protein, and carbs should you consume daily if you want to lose weight but gain muscle?

 

**Optimizing Nutrition for Weight Loss and Muscle Gain**

To achieve both weight loss and muscle gain effectively, it's crucial to focus on a balanced and nutrient-rich diet. Start by calculating your calorie needs based on your current weight, activity level, and goals. Aim for a moderate calorie deficit of around 500 calories per day to promote fat loss while still providing enough energy for muscle growth.

Next, prioritize protein intake to support muscle repair and growth. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight per day. Lean protein sources such as chicken, turkey, fish, tofu, beans, and Greek yogurt are excellent choices to incorporate into your meals and snacks.

In addition to protein, ensure you're consuming an adequate amount of carbohydrates to fuel your workouts and maintain energy levels. Opt for complex carbohydrates such as whole grains, fruits, vegetables, and legumes, which provide sustained energy and essential nutrients.

Don't forget about healthy fats, which are important for overall health and hormone production. Incorporate sources of unsaturated fats like avocados, nuts, seeds, and olive oil into your diet in moderation.

Lastly, stay hydrated by drinking plenty of water throughout the day. Proper hydration is essential for optimal performance during workouts and supports overall health and metabolism.

By following these guidelines and adjusting your diet based on your individual needs and progress, you can achieve your goals of losing weight while gaining muscle effectively and sustainably.