Current Bikini Competition Diet Macros and Calories

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50 days left of my weight loss, for Bikini prep 2023

If there’s anyone that knows how to achieve optimal weight loss, it’s physique athletes! After the hard work of building muscle, the right meal plan is vital to get your body mass as lean as possible to show off your gains.

Many bikini competitors don’t like to share their calories and macros, because it’s very individual to a person, their muscle mass, body fat,  their goals, their workout schedule, their fat loss history, and their starting place.

With that said, I’ve worked with several coaches who all prescribed the same nutrition plan for me, and that was a 40/40/20 split! That means, 40% of my calories were to come through protein, 40% through carbohydrates, and 20% through dietary fat.

But, I did want to see if there was some sort of pattern among bikini competitors.  So, I did a poll on reddit and got 300 bikini girls to weigh in on their current plan!

Some of the results were surprising, and some were exactly as I expected!

From my survey, the category with the highest amount of votes was 40% protein intake, 40 % carbs, and 20% fat.  There was a great conversation in the comments over on Reddit if you want to read more specifics. Like I mentioned, this is exactly what I like to set my macros at.

Diet Macros for bikini competitor
Survey notes for unseen text: Cycle depending on the day & I don’t know, I just follow a meal plan.

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Protein (40%)

Protein is usually the first target to set, mostly because the benefits are so extraordinary. Not only do you need enough protein to build lean muscle, but it is also quite satiating, and difficult to overeat when you are in a calorie deficit. It’s optimal to have a variety of high protein sources, to make sure all the amino acids are consumed. (see my list of favorite proteins here). Options for lean protein most commonly used by athletes include:

  • Egg whites
  • Chicken
  • Ground Turkey
  • Beef
  • Fish
  • Greek yogurt
  • and protein powder or protein shakes/protein ice cream

Carbs (40%)

As a very misunderstood macronutrient, carbohydrates are essential.  With the possible exception of the last few weeks of prep when some competitors will eat low carb, most coaches like to keep carbs on the moderate to high side to fuel workouts and for energy. This is important for sparing muscle tissue after hard workouts. Carbs are essential to athletic performance. Some favorite complex carbs of athletes include

  • Oatmeal
  • Sweet potatoes
  • Rice
  • Fruits like Berries
  • and vegetables.

Fats (20%)

While healthy fats are essential to life, during a prep the fat grams might get low with the goal of prioritizing grams of carbs and grams of protein. I personally prefer a diet plan that is low fat.  The most common sources of fat that contain essential fatty acids in a fitness competitors diet include:

  • Fish
  • Avocado
  • Nuts
  • Peanut butter
  • Coconut
  • Olive oil
  • Seeds

How to calculate macros

A good starting point is to first know what your current daily total calories are. From there, you can create a moderate to more aggressive deficit by subtracting 200-500 calories per day from your current level.  So, if you’re current calorie intake is 2000 calories, and want to drop 1 lb per week, you’d need to drop to 1500 calories.

Once you have your caloric intake goal, use math to calculate grams of carbs, protein, and fats.

  • 1500 calories X 40% protein = 600 calories from protein.  Divide that by 4, because there are 4 calories per 1 g protein
  • 600 calories / 4 calories per gram of protein = 150 grams of protein
  • 1500 calories X 40% carbs = 600 calories from carbs.  Divide that by 4, because there are 4 calories per 1 g carbs
  • 600 calories / 4 calories per gram of carbs = 150 grams of carbs
  • 1500 calories X 20% fat = 300 calories from fats.  Divide that by 9, because there are 9 calories per 1 g fat
  • 300 calories / 9 calories per gram of fats= 33 grams of fats

Bringing the total 40/40/20 split for a 1500 calorie day to 150P/150C/33F

Let me know if you have any questions!!

Now, on to my last few days of meals that I have been failing to share. I understand my diary is lower in carbs, and honestly, it’s not the goal. My goal is to have 120 grams of carbs! But I’ve been eating more by what I’m in the mood for, rather than what I should be eating.

I’ll get it together soon, I promise!

52 days to go Full Day of Eating Photos on Bikini prep 2023

1208 𝒄𝒂𝒍𝒐𝒓𝒊𝒆𝒔

Am I weird that I freaking love my meals!?!? I truly have never feel deprived during my diet.

Anyway, I’m so sorry these might be getting monotonous, but there’s only 52 more days of this diet!

  • 𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓: 1 egg + 1 cup egg whites, 30 g avocado, mushrooms and fat free cheddar cheese. 1/3 cup oats with Skinny Syrup caramel sauce. – If you’re looking for fat free cheddar (45 calories per 1/4 cup), the ONLY place I’ve found it is at Walmart- the Great Value brand.
  • 𝐋𝐔𝐍𝐂𝐇: Well, this was a TERRIFIC salad. 5 ounces chicken, fat free feta cheese, tomato, lettuce and bolthouse ranch.
  • 𝐒𝐍𝐀𝐂𝐊: Protein waffle with raspberries. 1 scoop vanilla protein powder (UPM brand), with 1/2 cup egg whites.
  • 𝐃𝐈𝐍𝐍𝐄𝐑: 5 ounces chicken, 6 ounces Shirataki noodles (only 10 calories for the entire package) , broccoli, onions, mushrooms and soy sauce!
51 days to go macros for bikini competitor

𝟏𝟔𝟔 𝐠 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, 𝟕𝟕 𝐜𝐚𝐫𝐛𝐬, 𝟑𝟗 𝐠 𝐟𝐚𝐭
1354 𝒄𝒂𝒍𝒐𝒓𝒊𝒆𝒔

Went out to dinner with some friends last night. I got a Turkey-Avocado salad from Kneaders, without the dressing. I was going to bring my own, but forgot. It probably sounds sad to eat a dry salad, but with a little salt, it’s not that bad. Plus, going out to eat is more about socializing than what’s on my plate, so I still thoroughly enjoyed myself!

  • 𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓: 1 egg, 1 cup egg whites, 1/4 cup fat free cheddar cheese.
  • 𝐋𝐔𝐍𝐂𝐇: 5 ounces chicken breast, 2 tablespoon Bolthouse ranch dressing, 3 ounces petite carrots, 1 cup chopped broccoli, and 1 cup lettuce
  • 𝐒𝐍𝐀𝐂𝐊: Another protein waffle! Again used the UMP protein powder (it’s on Amazon), 1/2 cup egg whites, 1/2 tablespoon Hershey’s simply 5 chocolate sauce, and 1 maraschino cherry. This new protein powder must be extra thick, because it comes out more like cookie dough, and only makes one waffle. Whereas other protein powders come out like cake batter, and spread to four waffles. Just an observation. They’re both good.
  • 𝐃𝐈𝐍𝐍𝐄𝐑: The Kneaders dry salad!

More posts from my Full Day of Eating


  1. I’m a big caffeine drinker and cannot go without morning coffee with cream and sometimes and afternoon Celsius. What are your thoughts on this and or alternatives?

    1. I’m an even BIGGER caffeine drinker! LOL. So, I’m 100% in favor of sugar free caffeinated drinking.  It definitely helps me to never feel tired when I have hard workouts or when I’m trying to be in a deficit.

  2. Thank you for the post. I have some food intolerances, including sucrose, fructose, and lactose. I can only eat very few carbs and only berries and strawberries. Many coaches have advised that only if I consume high amounts of carbs I will build muscle, but your plan really inspired me as I would love to participate in a competition. Do you think it will be more difficult for me to build muscle due to my dietary restrictions? I am kind of skinny fat and have always gone to the gym without seeing results. I will try your meal plan and workout plan based on my 173 cm tall, weigh 63 kilos, and have 22% body fat. Thanks again

    1. I DO think you can still build muscle with those limits. As long as you can eat carbs from vegetables, rice, and berries, you really don’t need a large variety to make progress!

  3. Hi. Would this work for someone that just wants to lose weight and lean out? Also, how do you measure the food items? As in the amount of grams in a protein/carb/fat.

    1. Hi Mavis.
      Absolutely. The mechanics of weight loss, while preserving muscle is for everyone!
      I use a kitchen scale to weigh and measure my food. Then, I enter it into a food tracker (I use my fitnesspal) to find out the calories, macros, protein, carbs, fats, etc. in each food item.

      Good luck to you!

  4. I am 54 and want to compete before 55 (March). I just don’t know where to start. I am not a foody. I could eat the same thing for all 12 weeks and I am a teacher so I need simple grab and go. I am 5’2 currently 133 lbs. I work out everyday at F45. Oh and I am pescatarian and have a gluten allergy. Please tell me a simple easy to prep and consume bikini prep diet. (Right now I have no coach-remember teacher salary) do you have simple easy plan for me to follow? Thank you in advance.

    1. Hi Lori!
      My best meal plan for any situation like yours would be
      Breakfast: Eggs and oatmeal
      Lunch: Green salad with protein
      Snack: Is a protein bar, shake, or protein treat.
      Dinner: Vegetables, protein, and a carb.
      Good luck to you!!

      1. Hi Amy! I am 49 and a trainer. I am so impressed with your whole story, background and honesty. I would love to be able to pick your brain and chat. Let me know your fees and if you would be willing to plan a phone call. Thank you

  5. hello
    I’m not sure how to figure out my calories for the day. All of the apps suggest about 1250. My BMR is about 1200.

    1. Hi Meaghan,
      I’d love to help you figure it out!
      How do you know that your BMR is 1200?  Have you tested it? What’s your height and weight?  Do you current track your food and do you know your maintenance calories? Are you trying to lose weight?

        1. I keep the macro split the same, but in more of a calorie surplus. Keeping your protein high and lifting heavy enough to initiate growth is the key! You can do that with 40% protein for sure!

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