There is no perfect solution because nutrition and meal plans are not an exact science.

Each meal plan needs to be tweaked individually, and you may need to try a variety of different macro splits to reach your goal.

Percentages should be divided across your macros. One example is 40/40/20 - 40 percent of calories from protein, 40% from carbs and 20% from fat.

To gain muscle, you should eat a diet high in PROTEIN, with moderate CARBS and moderate-high levels of FAT.

To lose fat, eat plenty of protein, little carbs and moderate-high levels of fat. NEVER drop your protein when trying to lose weight, if anything increase it.

Related Questions:

1. How much protein should I eat to gain muscle? How much protein is too much?
2. Are carbs really bad?
3. Is fat really bad and what fats should I be eating?