CamaleoEating for your goal
Same food, different settings. What changes between the four goals is not the menu — it is which lever you hold.
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Cutting — losing fat
A slight calorie deficit, but HIGH protein: that’s what tells your body to burn fat, not muscle.
Keep carbs around your sessions — a deficit shouldn’t drain your workouts.
Building muscle
A slight calorie surplus and generous carbs — muscle is stimulated in training but made at the table.
Protein matters, but beyond your target, the total surplus is what makes the difference.
Recomposition — both at once
Calories at maintenance, high protein and serious training.
The body can lose fat and gain muscle at the same time, but only if all three levers hold together.
Maintenance
Calorie balance is your compass.
Protein stays important to keep the muscle you’ve built, especially in weeks when training drops.
General, informational benchmarks based on common sports nutrition guidelines. They don’t replace a doctor or dietitian, especially with a medical condition.