So you've lost the fat [1], and now you're ready to get lean and strong and create some definition — congrats! We're here to help. Beyond exercise and healthy habits, your diet plays a massive role in the creation of lean muscle mass — i.e., that sculpted, toned look and strong body you're working for!

There's a simple formula for both putting on muscle and boosting your metabolism, and believe it or not, it has nothing to do with elimination [2] dieting!

Ensuring your diet has the right macronutrient distribution is essential for building a bit of muscle. A quick refresher: macronutrients (macros [3]) are fats, proteins, and carbohydrates — the body's essential building blocks. How much you eat of each of these has an effect on your weight, your muscle mass, and your metabolism.

The formula? A superhigh protein, moderate carbohydrate and fat diet. Specifically, 40 percent protein, 35 percent carbohydrates, and 25 percent fat.

Here's how it works:

• Determine your caloric intake based on your height, weight, age, and fitness activity level. Start with a free calorie calculator [4].
• Download a macro counting app, like MyFitnessPal [5] or the My Macros+ [6] app.
• Log your food. You can eat anything you want, as long as it fits your macro proportions (IIFYM, or "if it fits your macros," is the common term).

Focus on higher protein, lower fat meals. Lean proteins like chicken breast, fish, and even tofu are great options. Try these high-protein salads [7] or a Paleo breakfast bowl [8].