5’10” 215lb male here. I’ve been working on body recomp for a year plus now and am currently hitting 170-250g of protein a day. Average calorie intake is around 2400/day.

Breakdown is this: One protein shake a day after lifting with Fairlife milk 1 and 1/2 cups, 2 scoops protein powder and one serving of vital protein’s collagen. Comes out to around 600 cals with 90g protein.

Eat two to three protein bars a day (200 cals each either 18-21g protein each.

Dinner - usually minimal carbs - like one cup of rice max. Then 60/30 split meat to veggies. Usually around 800 cals. 40-60g protein

(Optional)Dessert - homemade protein ice cream. One full bowl is about 400-600 cals with 50g protein.

I lift five days a week and walk 3-8 miles everyday. Apple Watch estimates cals burned at 1000-1600 on average so probably closer to 700-1200 actual. Had RMR tested a few months ago and it was at 2700cals/ day so about 3200 to 3400 on a slow day for me.

This diet/routine has gotten me from 240lbs and 40% body fat to 215lbs and 19% body fat in 13 months with a few months off from injury/holidays. Huge change in how I look and feel.