--- > The research we have now suggests that you only want to be in about a 10% to 15% caloric surplus. Now, if you're a beginner, you might be able to go up to like 20% but that's really about it. - [View Highlight](https://read.readwise.io/read/01h72qd8f8rbx3pwhhtgybj7qw) --- > You can survive having a little bit lower carbohydrate and a little bit lower fat, but you can't survive low protein for the most part if you're trying to maximize muscle growth. - [View Highlight](https://read.readwise.io/read/01h72qf0vhajnze64axf18ym7n) --- > I don't think there's any reason to really want to be much below this 2g [of protein] per kilogram body weight, which is effectively 1g per pound. In my opinion, that's the low end of the recommendation: get at least there, if not higher. I see really no reason if you're trying to really get lean and grow muscle rather to not be 2.5g maybe even 3g per kilogram. - [View Highlight](https://read.readwise.io/read/01h72qk0nmtcqz4h7b9fbt2ahf) ---