Creating a diet plan that supports weight resistance training requires understanding not only your daily caloric needs but also the optimal macronutrient breakdown. This plan should fuel your body with the right nutrients to build muscle, recover efficiently, and enhance overall performance.

Calculating Caloric Needs

1. Basal Metabolic Rate (BMR): This is the amount of calories your body needs to perform basic functions at rest. For men, the BMR is calculated as:

   BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
   
   

2. Total Daily Energy Expenditure (TDEE): This is the total amount of calories you burn in a day, factoring in your activity level. Multiply your BMR by your activity level using these categories:

   • Sedentary (little or no exercise): BMR x 1.2
   • Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
   • Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
   • Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
   • Super active (very hard exercise/physical job & exercise 2x/day): BMR x 1.9

Macronutrient Breakdown

The macronutrient breakdown can be adjusted based on your specific goals and dietary preferences. Here are two examples:

Balanced Approach

A balanced approach for weight resistance training might look like this:

40% carbohydrates, 30% protein, and 30% fat

This approach ensures adequate carbohydrate intake for energy, sufficient protein for muscle repair and growth, and enough fats for hormonal balance and satiety.

High-Protein, Low-Carb Approach

For those on a more extreme diet, you may opt for a high-protein, low-carb approach, such as

20% carbohydrates, 50% protein, and 30% fat

This approach prioritizes protein for muscle preservation and growth, especially during periods of caloric deficit.

Sample Calculations

Let's illustrate with a hypothetical 5ft 6in (167.64 cm), 75 kg male who is moderately active:

1. Calculate BMR:

   BMR = 88.362 + (13.397 x 75) + (4.799 x 167.64) - (5.677 x 30)
   BMR = 1786 calories
   
   

2. Calculate TDEE:

   TDEE = BMR x 1.55
   TDEE = 2768 calories/day
   
   

3. Calculate macronutrient intake for a balanced approach:

   Daily carb intake = (2768 x 0.4) / 4 = 277 grams
   Daily protein intake = (2768 x 0.3) / 4 = 207 grams
   Daily fat intake = (2768 x 0.3) / 9 = 92 grams
   
   

4. Calculate macronutrient intake for a high-protein, low-carb approach:

   Daily carb intake = (2768 x 0.2) / 4 = 138 grams
   Daily protein intake = (2768 x 0.5) / 4 = 346 grams
   Daily fat intake = (2768 x 0.3) / 9 = 92 grams