(0:26)- Link To Meal Planner: https://muscularstrength.com/mealplan (0:40)- What you need to know! (1:00)- My Info & Calculations (2:41)- Protein Multiplier (3:27)- Fat Multiplier (4:12)- Converting Macros from GRAMS to CALORIES (5:19)- Carb Multiplier (6:41)- My Daily MACROS! (7:59)- Carb Intake Guidelines (9:09)- My FINAL Daily MACROS! (10:22)- Promo Code For FREE One Month Trial of my meal plan! *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat The MEAL PLAN! It seems like this topic has been blown so out of proportion, with so many different “tricks” over the years, that a lot of us just say “whatever” when it comes to counting their calories and macros. The most often words spoken are: “I’ll just east clean.” When it comes to reaching your goals, having a well thought out meal plan is imperative and finding the right ratios of protein, carbs, and fat is much easier than you have been lead to believe. To begin, you will need to know the following information. Weight: Body Fat %: Basil Metabolic Rate – BMR (Calculator Link) At Rest: In Motion: For the purpose of this article, I will be using my own information as an example. My Info: Weight: 171 lbs Bodyfat %: 7% (0.07) BMR At Rest: 1,832 calories In Motion: 2,840 calories Once you have this information it’s time to do some calculations. First, we will need to see how much of your bodyweight is FAT WEIGHT. FAT WEIGHT = Weight x Bodyfat % My FAT WEIGHT: 171 lbs x 0.07 = 12 lbs Next we are going to use this number to find yourLEAN WEIGHT. LEAN WEIGHT = Weight – Fat Weight My LEAN WEIGHT = 171 lbs – 12lbs = 159 lbs We will also need to find your AVERAGE BMR. This will tell us how many calories you need to burn a day in order to maintain your current bodyweight. The AVERAGE BMR is the average between your BMR In Motion and BMR At Rest. Both these numbers can be obtained on the SHF site LINK TO BMR. AVERAGE BMR = (BMR In Motion + BMR At Rest ) / 2 My AVERAGE BMR: (2,840 calories + 1,832 calories) / 2 = 2,336 calories Now let’s quickly recap with all the numbers we just gathered. My Info: Weight: 171 lbs Bodyfat %: 7% (0.07) Fat Weight: 12 lbs Lean Weight: 159 lbs BMR: 2,336 calories Once you have all the information you need, we are going to calculate your PROTEIN & FAT intake for the day based on your GOAL and LEAN WEIGHT. Protein Multiplier This multiplier will tell you how much protein you need to ingest per day according to your goal. Goal: Maintain / Lose Weight Ingest 1 gram per pound of lean weight My protein intake goal = 1 x 159 lbs = 159 grams Goal: Gain Muscle Ingest 1.5 grams per pound of lean weight My protein intake goal = 1.5 x 159 lbs = 239 grams Fat Multiplier This multiplier will tell you how much fat you need to ingest per day according to your goal. Goal: Maintain / Lose Weight Ingest 0.35 grams per pound of lean weight My fat intake goal = 0.35 x 159lbs = 56 grams Goal: Gain Muscle Ingest 0.5 grams per pound of lean weight My fat intake goal = 0.5 x 159lbs = 80 grams My goal is to gain muscle, so I will be using the GAIN MUSCLE multipliers. My Daily Protein & Fat Intake Goals: Protein: 239 grams Fat: 80 grams Now that I know how much protein and fat I need to consume per day, the next step involves converting GRAMS to CALORIES. This will help me calculate how many calories are being taken by protein and fat per day and will help me determine how many calories are left over for carbohydrate intake. Below is a chart that will explain how many calories there are per 1 gram of each macronutrient. Converting Macros from GRAMS to CALORIES Protein: 1 gram = 4 calories Carbs: 1 gram = 4 calories Fat: 1 gram = 9 calories I will now use this chart to calculate my TOTAL CALORIES being ingested from Protein & Fat. Protein in Calories 239 grams X 4 calories = 956 calories Fat in Calories 80 grams X 9 calories = 720 calories Total Calories from PROTEIN & FAT 956 calories + 720 calories = 1,676 calories We are now going to use this number to determine your carb intake based on your goal. But in order to do this we will need to adjust your AVERAGE BMR to reflect your goal. *CONTINUE READING HERE* https://muscularstrength.com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat Program Selector – Get The Right Program For You! – https://muscularstrength.com/Program-Selector —————————————- Subscribe To My Channel – https://www.youtube.com/user/ScottHermanFitness —————————————- 1 on 1 Online Coaching – http://muscularstrength.com/consultations —————————————- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp —————————————- MORE TIPS! – https://www.instagram.com/ScottHermanFitness

Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!
- Post author:
- Post published:May 26, 2021
- Post category:Uncategorized
- Post comments:0 Comments
You Might Also Like

This Surprising Test Reveals Your True Body Type

Global Mental Health Video – 1

Keto Diet, Keto Foods, Keto Recipes Video – 3

Diabetes mellitus – Die Zuckerkrankheit – #TheSimpleShort

Dean performing leg extensions using TRX suspension trainer

How to test your blood glucose (sugar) levels

First Aid Video – 3

The Most Amazing Facts About The Human Brain

Arthritis – Causes, Symptoms and Treatment Options

Choose Your Best Donkey kick I Choose Jen selter Video , jen selter workout

How to Do an Incline Dumbbell Fly | Chest Workout

Basketball Video – 3

TIPS | Rujuta Diwekar| Food for Breastfeeding Indian Moms ( Episode 2)

Gynecological Surgeries Video – 2

What Is a Normal Blood Sugar Level? | Dr.Berg

Fruits Nutrition Video – 2

HEALTH BENEFITS OF FISH OIL

Endocrine gland hormone review | Endocrine system physiology | NCLEX-RN | Khan Academy

Pimple and cyst explosion medical What is acne

Decline Dumbbell Bench Press – HASfit Lower Chest Exercise Demonstration – Decline Dumbbell Press

Flexibility and Gymnastics Skills. Flexibility Stretches. Professional contortion. yoga flexibility

Anabolic Outlaws Presents : Dragon Tabs

Introduction To Anatomy Physiology: Homeostasis & Health (01:05)

Anatomy and Physiology Of The Human Body – Muscles (captioned) HD 1080pi

Bodybuilding Video – 4

Thyroid Diet Plan : How To Lose Weight Fast 10 kgs in 10 Days – Indian Meal Plan For Weight Loss

2-Minute Neuroscience: Benzodiazepines

Non Fatal Offences Against the Person # 1 – Introduction

How to Reduce ESR Levels Naturally Home Remedies

General Practice Video – 1

Diazepam – Mechanism of Action

DEXA Scan BODY FAT Test Results – 7% 9% or 11%

Interactive 3D Internal Organs

GCSE Science Revision Biology “Control of Blood Glucose Concentration”
![Read more about the article Best Workout Dynamic Moments [OSW]](https://videos.drmaheshkumar.com/wp-content/uploads/2021/05/Best-Workout-Dynamic-Moments-OSW-300x169.jpg)
Best Workout Dynamic Moments [OSW]

Branches of Physiotherapy Video – 5

Neurology Video – 3

Physical Fitness Defined | The Definition of Physical Fitness

Common Causes of Heart Failure | Nucleus Health

BEST Workout & Diet ADVICE for DATING | How to Build Muscle & Lose Fat FAST

Barbell PREACHER CURL with Fred BIGGIE Smalls! (Pro Series)
