What's going on Nation? Today
I'm going to teach you guys how to build a meal plan now obviously you can use the meal planner on my website
But it's really important to me that you guys understand where these numbers are coming from and by the end of this video
You're gonna know
Exactly how to calculate what you need to be eating a day for protein carbs fat and calories in order to reach your goal
Now in order to do these calculations
You're gonna need to know a few things you have to know what your weight
Is your body fat percentage and what your base metabolic
Rate is or your BMR and what that is is basically how many calories you need to be eating a day in order to maintain
Your current weight now to do these calculations
I'm actually going to be using my information
So let's take a look over here really quick my info right now my weight is
171 pounds and my body fat percentage is around seven percent
The first two numbers you need to figure out
What from your weight your body fat percentage is how much of that weight is fat weight?
Then the leftover is going to be your lean weight so in order to figure this out
I'm gonna take my body weight which is a hundred and seventy-one pounds
And I'm gonna multiply that by my body fat percentage which is seven percent and it's gonna come out to twelve
Pounds so twelve pounds of my body is body fat
And the rest is gonna be my lean weight
So all I need to do is take my weight which is 171 and then subtract that twelve pounds and come out to
159 pounds
So right now my fat weight is twelve pounds and my lean weight is a hundred and fifty nine
Pounds remember this number who's gonna use it later
Now I did my calculations
On my website for my BMR and what I want you guys to do is actually take an average of the two numbers you get
The first number is gonna be your BMR at rest so for me It's
1832 calories and your BMR in motion well for me was two thousand one hundred and forty calories in
Order to get an average of those all you're gonna
Do is add them together then divide by 2, so
My on average BMR daily is two thousand three hundred and thirty six calories. That's how many calories
I need to be consuming a day in order to maintain my current weight now typically if you want to lose weight
You want to be
250 to 500 calories below this number
And if you want to gain weight you want to be 250 to 500 calories over that number
But keep this in mind because gonna use that later
The first I'm gonna figure out is how much protein you should be eating a day in order to reach your goal
So what this means is we have a scale of how much protein you should have
Go on the lower end of the scale, which is around one gram per pound of lean weight
That's if you want to maintain or lose body fat
If you're trying to gain muscle you want to go towards the higher end of the scale which is 1.5
grams per pound of lean weight so very simple calculation one times
159 which is my lean weight comes out to 159 grams now for me my goal is to gain muscle
So I'm gonna go to that 1.5. Grams per pound of lean weight, and it comes out to
239 grams that's how many grams of protein I need to be eating a day in order to reach my goal
The next I'm gonna do is figure out what your fat should be for the day
So it needs a fat multiplier once again using a scaled system the lower
End of the scale is if you want to maintain or lose weight the higher
End if you're trying to gain weight so the low end of the scale is you would multiply your lean weight once again by
0.35 so
0.35
Times a hundred and fifty-nine equals 56 grams if you're trying to gain muscle or so what I'm trying to do you want to multiply
Your lean weight by 0.5. Which is the higher
End of the scale and that comes out to 80 grams so as of right now
I know that if I'm trying to gain muscle and make lean games. I want to stick to out
239 grams of protein a day and I also want to stick to around 80 grams of fat a day
Now before we figure out what your carbs should be I want to teach you guys some numbers really quick
You need to know what your macros are from grams to calories your protein 1 gram equals 4 calories
4 carbohydrates the same exact thing 1 gram is for calories and for fat one gram actually equals 9 calories
So keep this in mind as we move down the list to figure out what your carbs should be for the day
Before we figure out what your carbs are utilizing the carb multiplier
We're going to figure out how many calories you're consuming right now and protein and fat
So protein my number over here was 239 grams
times four comes up to
956 calories for your fat once again. I took the 80 grams
I'm gonna multiply that by nine and that comes out to 720 calories if I add these two numbers together
My total is one thousand six hundred and seventy six calories. That's how many calories
I'm consuming just for my protein and fat that I'm eating every single day
Now in order to figure out what your carbohydrates are gonna be we're gonna have to take that leftover calories from what our BMR is
minus the total calories from protein and fat
And so remember I told you to keep in mind that range of 250 to 500 calories
My goal is to make lean gains where I've been doing is going
250 calories over my BMR which came out to two thousand three hundred and thirty six calories for the day
And so I added that up over here so my current BMR right now for my goal
Which is the gain muscle is gonna be that two thousand three hundred and thirty six plus two hundred and fifty calories
Which comes out to two thousand five hundred and eighty six
So this is my total calories of how much I should be eating a day
And so in order to figure out how many how many grams of carbs you should be eating a day
You have to first figure out what those leftover calories are and the way you do that
It's very simple
you take your new goal for your BMR and you subtract it from the amount of calories you're taking in right now from protein and
Fat and that's gonna come out to nine hundred and ten
Calories and all you're gonna do to figure out what your carbs are in grams now remember per gram of
Carbohydrates is four calories so nine hundred and ten calories divided by four comes out to
228 grams so in order for me to reach my goal. I need to be consuming
239 grams of protein 80 grams of fat and
228 grams of carbohydrates, and I rewrote those numbers up here
And I also put the calories on the right-hand side just so you guys could see those so protein
239 grams times four is
956 calories
carbs
228 times four is nine hundred and twelve calories fat 80 grams times nine
It's seven hundred and twenty calories, which comes out to two thousand five hundred and eighty eight now
I know I told you guys my goal was two thousand five hundred and eighty six the only reason why its off by a few
Calories is because I rounded some of the numbers up and that's normal
But now that you have these numbers
This is basically like your your baseline starting point as you continue to exercise and you continue to push yourself and reach new goals
You're gonna have to manipulate these numbers also
everyone's body is different and you're gonna digest food differently and you might react to certain amounts of carbs or protein differently and so for
Me I started off here and what I ended up doing is manipulating
Those numbers because I noticed that as I was eating more carbohydrates
I was starting to keep more body fat around my torso area, but before I get into those numbers
I want to explain something to you guys real quick that might help you manipulate what your current carb intake is based on your goals
So carb intake guidelines for accelerated fat loss you can be between 0 and 50 grams range
But I would not recommend
Staying in this range too long because it's not a healthy range to be in
If you're preparing for a show or a wedding or a photo shoot you might want to stick to that range to drop some weight
real quick
But you're gonna have to make sure you have at least one carb refeed day a week
so that you don't end up getting sick or losing too much weight or feeling too weak and on a refeed day usually you just
Kind of pump up your carbs to like between 200 and 250 grams
Maybe even as high as 300 grams just to replenish your glycogen stores
Now for fat loss a good range to be in is between 50 grams and 100 grams
For maintenance you can go between a hundred grams at 150 and maintenance just basically means kind of stay where you're at
For weight gain you want to be between 150 grams and 300 and anything really over 300 is gonna be the excessive weight gain
Category we're actually gaining more weight, and you really need - you putting a lot of excess body fat
and
So for me what I did was I
Manipulated these numbers and I came to this conclusion down here so my daily macros as of right now is I'm eating about
250 grams of protein so I bumped that up from 239 I'm eating only on 150 grams of carbs
Which previously it was 228, and I'm eating a hundred grams of fat
Which before was 80 grams you have to understand something
The amount of calories you're consuming a day, it's very important
So I know that I need to be eating at least 2,588 calories, so if I'm gonna start taking carbs out
I'm gonna have to bump up my protein and fat in order to make up for those lost calories
And that's why I was able to bump my protein up and bump my fat up while I lowered my carbohydrate intake for the day
So I hope this video was very informative for you guys and as you move forward you start to reach your goals
I want you guys to make sure you're coming back to here because your body fat percentage changes
And as your weight changes you might have to make some small calculation changes to what your protein carbs and fat are for the day
Now if you don't want to go through all of this all the time
And if you don't want to have to add up your macros every single day from all the food you eat
You can utilize the meal plan system on my website because it'll do all of that stuff for you
And you can even actually enter all your custom foods in as well
Or you can use my meal plan app and it has a barcode scanner
Where you can basically get your favorite foods scan the barcode with your phone
It'll
Automatically add in all the protein carbs and fat calories for that item and then help you add them up for the day as well
So I hope you guys enjoyed this video if you want to try my meal planner out for one month free use the promo code
freefitness for more great tips exercise in routines feel free to join me on Scotthermanfitness.com and as always
More good stuff coming soon. See you guys