There’s a lot of noise out there about nutrition. Keto, intermittent fasting, paleo, carnivore — take your pick. But for men who want to build lean muscle and lose fat, what’s the actual answer? What does the best diet for men to build muscle and lose fat really look like?
This article cuts through the trends and gives you the science-backed, no-fluff blueprint to help you transform your body. Whether you’re hitting the gym consistently or getting back into shape after a long layoff, your results will be dictated more by your fork than your dumbbells.
Let’s break it down.
Can You Build Muscle and Lose Fat at the Same Time?
Yes — but it’s not easy. It’s called body recomposition. In simple terms, it means building muscle tissue while reducing fat mass. While these two goals can seem contradictory (muscle requires a surplus, fat loss requires a deficit), it is absolutely possible under certain conditions.
Studies show that individuals — especially those who are new to training, returning after a break, or overweight — can build muscle and lose fat simultaneously, provided they’re eating enough protein, training hard, and recovering properly (Longland et al., 2016).
But it requires dialled-in nutrition.
Read more: Can You Build Muscle in a Calorie Deficit and Lose Fat in a Surplus? The Science Unpacked
The Truth About Calories: Deficit or Surplus?
Your calorie intake is your starting point. If you’re overweight, a slight calorie deficit (eating fewer calories than you burn) will help you shed fat while maintaining or building lean tissue. If you’re leaner and trying to grow, a slight surplus will support muscle gain with minimal fat.
The key word is slight — avoid drastic cuts or bulks. A deficit of 10–20% below maintenance for fat loss or a surplus of 5–10% for muscle gain usually works best (Trexler et al., 2014).
Use our TDEE (Total Daily Energy Expenditure) calculator to estimate your needs, then adjust weekly based on progress.
Macronutrients: The Core of Your Diet
To create the best diet for men to build muscle and lose fat, you need the right balance of protein, carbohydrates and fats. Here’s what the science says.
Protein: Your Muscle-Building Foundation
Protein is essential for muscle repair, satiety, and recovery. It also has a high thermic effect, meaning your body burns more calories digesting it than carbs or fat.
Aim for 1.6–2.2g of protein per kg of bodyweight per day — a sweet spot supported by multiple studies (Morton et al., 2018).
Quality protein sources include:
- Eggs
- Chicken, turkey and lean beef
- Salmon and white fish
- Greek yoghurt and cottage cheese
- Whey or casein protein
- Lentils, tofu, tempeh (plant-based options)
Carbohydrates: Fuel for Performance
Carbs aren’t the enemy. They’re your primary energy source in the gym and help replenish glycogen stores. If you’re lifting weights 3+ times a week, carbs are crucial.
Whole food sources such as oats, rice, sweet potatoes, fruit, and wholegrain pasta & bread support training and recovery. The International Society of Sports Nutrition recommends 3–6g of carbs per kg of bodyweight daily depending on activity level (Kerksick et al., 2018).
Read more: Understanding Carbohydrates for Sports Performance
Fats: Hormone Health & Function
Fats support testosterone production, brain health, and nutrient absorption. Go for 20–30% of your total daily calories from fat, including:
- Olive oil
- Avocados
- Whole eggs
- Nuts and seeds
- Fatty fish
Balance your fats across saturated, monounsaturated and polyunsaturated sources.
Nutrient Timing: Does It Matter?
It does — but only after you get the basics right. Once your calories and macros are set, nutrient timing can provide a small performance and recovery edge.
Aim to eat protein and carbs 1–2 hours before training and again within 2 hours after. This fuels your workout and jumpstarts recovery.
A good pre-workout meal might include chicken and rice or oats with protein powder. Post-workout? Try a protein shake and banana, or lean beef and sweet potato.
The Best Diet for Men to Build Muscle and Lose Fat: A Sample Day
Let’s put it all together. Here’s a realistic meal plan for a 75kg (165lbs) man training four days a week:
Breakfast:
Oats made with semi-skimmed milk, scoop of whey, blueberries, tablespoon of peanut butter
Snack:
Greek yoghurt with banana and almonds
Lunch:
Grilled chicken breast, brown rice, steamed broccoli, olive oil drizzle
Snack:
Protein shake and a piece of fruit
Dinner:
Salmon, roasted sweet potatoes, green beans, avocado
Evening snack:
Cottage cheese with flaxseeds or casein shake
This style of eating provides around 2,400–2,600 calories, 150–180g of protein, and a clean macro split. Adjust portion sizes and macros based on your goals.
Hydration and Supplementation
Don’t underestimate the basics:
- Water: Aim for 2.5–3.5 litres per day.
- Creatine monohydrate: Backed by over 1,000 studies; improves strength and muscle mass (Buford et al., 2007).
- Vitamin D: Especially important in the UK; supports testosterone and immune health.
- Protein powder: Use for convenience, not as a replacement for whole foods.
- Omega-3s: From fatty fish or fish oil supplements; reduces inflammation and supports heart health.
Common Pitfalls to Avoid
1. Under-eating
Trying to lose fat too quickly leads to muscle loss. Don’t crash diet. Track your calories and ensure sufficient protein.
2. Chasing fads
You don’t need to cut carbs or fast for 16 hours. Sustainable habits beat extreme protocols every time.
3. Neglecting recovery
Nutrition works hand-in-hand with sleep and training. Aim for 7–9 hours of sleep and plan deloads or rest weeks.
Realistic Progress: What to Expect
Men can typically build 0.25–0.5kg of muscle per month while losing fat if they’re consistent with diet and training. Progress is faster if you’re new to lifting or returning after a break.
Track progress via:
- Photos (every 4 weeks)
- Waist and arm measurements
- Strength in the gym
- Bodyweight trends (weekly average)
The Best Diet for Men to Build Muscle and Lose Fat
There is no magic food or perfect meal plan. But there is a proven framework:
- Control calories with a slight deficit or surplus based on your goal
- Eat 1.6–2.2g of protein per kg of bodyweight
- Fuel with whole food carbs for training and recovery
- Support hormones with healthy fats
- Time your nutrition around training for better results
Stay consistent. Track your meals. Learn to listen to your body. Combine this nutrition approach with a smart strength-training routine, and you’ll build a physique that’s lean, strong, and capable. And remember, there is no one diet fits all. It’s about finding out what foods work best for you, the healthy meals you can enjoy, while allowing room for the occasional treat.
You don’t need to be perfect. Just committed and consistent.
References
- Longland, T. M., et al. (2016). “Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997434/
- Trexler, E. T., et al. (2014). “Physique athletes and energy balance.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
- Morton, R. W., et al. (2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723509/
- Kerksick, C. M., et al. (2018). “International Society of Sports Nutrition position stand: Nutrient timing.” https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-5
- Buford, T. W., et al. (2007). “International Society of Sports Nutrition position stand: creatine supplementation and exercise.” https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
