Bryan Johnson's Daily Caloric Target
As part of his Project Blueprint, Bryan Johnson's daily caloric intake has been fine-tuned over time to a very specific target. As of late 2024, he consumes approximately 2,250 calories per day. This figure is a result of extensive testing and optimization, moving from a previously more aggressive caloric restriction of around 1,977 calories. Johnson and his team discovered that the higher calorie count helped prevent excessive fat loss while still supporting his longevity goals and strenuous daily exercise routine.
Every single calorie is deliberately chosen to serve a specific objective, maximizing nutrient density and removing anything non-essential. This approach is central to his entire dietary philosophy, which he calls consuming "purpose-driven" calories. His food choices are entirely plant-based, with the exception of some collagen peptides, and are consumed within a strict 6-8 hour intermittent fasting window, typically ending by 11 a.m..
A Detailed Breakdown of Bryan Johnson's Daily Meals
Johnson's daily food intake is structured around three main meals: his nutrient-rich morning drink, a "Super Veggie" dish, and a "Nutty Pudding" dessert. He also includes a third, more variable meal to round out his calories.
The Morning Drink and Breakfast
Johnson starts his day with a concoction called the "Longevity Mix" and a series of supplements. His breakfast is his Super Veggie meal, a blended mix of vegetables and lentils designed for maximum nutritional benefit.
Typical Breakfast Contents:
- Super Veggie: Consists of ingredients like black lentils, broccoli, cauliflower, shiitake mushrooms, garlic, ginger, and cumin.
- Meal Additions: To this blend, he adds hemp seeds, apple cider vinegar, and a tablespoon of high-polyphenol extra virgin olive oil.
The Second Meal: "Nutty Pudding"
His second meal is a fat-heavy dessert called Nutty Pudding. This dish is rich in healthy fats and is another pillar of his dietary plan.
Nutty Pudding Ingredients:
- Macadamia nut milk, ground macadamia nuts, walnuts, and flaxseeds.
- Chia seeds, Brazil nut, sunflower lecithin, and Ceylon cinnamon.
- Pomegranate juice and berries for antioxidants.
- He also adds a specific amount of cocoa for its brain-boosting benefits.
The Third Meal: Rotating Dishes
Johnson's final meal of the day is often the most varied, typically containing around 500 calories. This variety allows for culinary exploration while adhering to his strict nutritional rules.
Examples of Third Meals:
- Roasted sweet potato with chickpeas and herbs.
- A Buddha bowl with various vegetables and lentils.
- A colorful salad featuring beets and lentils.
Macronutrient Targets and Dietary Comparison
Johnson's daily macros are precisely controlled to support his intense training and biomarker goals. His current macro split is roughly 33% carbohydrates, 19% protein, and 48% fat. This contrasts significantly with standard dietary recommendations, which often suggest a lower fat and higher carbohydrate intake. His approach is heavily rooted in the principles of calorie and nutrient restriction for longevity, and he avoids all sugar, junk food, and processed oils.
| Feature | Bryan Johnson's Blueprint Diet (Approx. Oct 2024) | Standard US Dietary Guidelines (Approx.) |
|---|---|---|
| Daily Calories | 2,250 kcal | ~2,500 kcal (for average man) |
| Macronutrient Split | ~33% Carbs, ~19% Protein, ~48% Fat | ~45-65% Carbs, ~10-35% Protein, ~20-35% Fat |
| Diet Type | Strict vegan (with collagen peptides) | Not specified; focuses on dietary patterns |
| Eating Window | 6-8 hours (intermittent fasting) | Not specified; regular meal timing recommended |
| Key Food Sources | Whole plants, nuts, seeds, supplements | Variety of food groups from healthy sources |
The Rationale Behind the Calories and Food Choices
Johnson's dietary protocol is a cornerstone of Project Blueprint, his ambitious venture aimed at reversing the aging process. By carefully controlling his caloric intake and choosing only nutrient-dense, "purpose-driven" foods, he seeks to minimize inflammation and metabolic stress. His high intake of superfoods, berries, and antioxidant-rich ingredients is intentional. The specific macronutrient distribution, particularly the higher fat content, is optimized for his unique goals, which are constantly monitored through a rigorous data collection process involving blood panels and organ function tests. This extreme personalization of diet is a key aspect of his approach, which is why experts caution against the general public adopting it without medical supervision.
Conclusion
Bryan Johnson's current daily intake is a precise 2,250 calories, part of a carefully calibrated diet within his Project Blueprint. His meals are composed of nutrient-dense, plant-based superfoods, consumed within a tight intermittent fasting window. This total and his macronutrient profile (33% carbs, 19% protein, 48% fat) are designed to support his goal of radical longevity, refined after experimenting with even lower caloric levels. His diet is an extreme example of purpose-driven nutrition, and while his meticulous approach provides fascinating insights into the potential of dietary control, it is a highly personalized plan not suited for everyone without intense medical oversight.
To learn more about his full regimen, visit the official Project Blueprint website: Bryan Johnson's Blueprint Protocol.
