Weight maintenance 30% protein, 30% fat, 40% carbohydrate Lose weight 45% protein, 35% fat, 20% carbohydrates Gain muscle mass 30% protein, 15% fat, 55% carbohydrates Basic metabolism Minimal or no physical exertion Fitness classes 3 times a week Fitness classes 5 times a week Intense physical activity 5 times a week Every day fitness Intensively or twice daily every day Daily exercise plus physical work