How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!) | Ep 182

Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy? In this episode, Philip ( @witsandweights ) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that covers the essential aspects of setting up your meal plan for success. By following his recommendations, you will recover faster from your workouts, see changes in the mirror and on the scale, and optimize fat loss, muscle gain, performance, and overall health. Whether you are cutting, bulking, or maintaining, this episode will equip you with the necessary knowledge to structure your nutrition and achieve your fitness goals. Today, you’ll learn all about: 4:35 Energy balance essentials 7:48 Calculating maintenance calories 11:55 Protein and 1,200 cal meal planning tips 14:55 How much fat and carbs you need in your diet 17:45 Nutrient-dense 1,200 cal breakdown 20:04 Sample 1,200 cal day meal plan 26:21 Macro management on a 1,200-cal diet 28:15 Transitioning to and sustaining a 2,000-cal plan 36:27 3,000 cal plan for muscle building 43:03 Hunger management at higher calories 44:48 Episode takeaways 48:12 Outro Episode resources: Join my email list and tell me you want my free meal planning guide (with foods by macro, sample meal plans, and foods sorted by protein density) Try MacroFactor for free with code WITSANDWEIGHTS. It's the only food-logging app that adjusts to your metabolism! Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram