MACROS MADE EASY: How to Calculate Macros for a Successful Cut (Bodybuilding)

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1. Figure out how many calories you need each day. You can Google an online calculator or here is my video on it: https://youtu.be/UKIuW_-03wQ
2. Figure out protein. 1 gram per pound of bodyweight is a good place to start.
3. Calculate fat. 0.3g per pound of bodyweight. Multiply your current bodyweight by 0.3 to figure out your fat intake.
4. Multiply your protein intake by 4 and your fat grams by 9. Then add both numbers.
5. Subtract added numbers from your calculate calories per day.
6. Divide number by 4 to figure out how many carbs per day.

I do not suggest paying for online macro coaching if you are just looking to lean bulk or lose weight. You just saw how easy it was for me to figure out this information. Take pride in learning about the things you are passionate about. If you are looking to step on a stage to compete, make sure you get an experienced coach that knows what he is doing.

You can also use macro calculators like this one: http://iifym.com/iifym-calculator/

Protein = 1g per pound of body weight
Fat = .3g per pound of body weight
Carbs = remaining calories

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Closed Caption:

yeah
how's it going guys it is like welcome
back to a new video we're going to talk
about today are the cutting macros
macros for a successful kind of a break
it down right here on the whiteboard and
this is kind of follow up to videos that
i've made over two years ago and when i
go back and look at you count on those
one has almost 400,000 views and that's
how to figure out your macro system
basically i made two years ago but today
we're focusing on cutting macros and
when i see that you count it makes me
happy because I equate the number of
views to the number of people help the
number of people that I helps to kind of
go off on their own and figure out
flexible dieting and live a flexible
lifestyle and even heard of our Kwon
same one of Omar's videos that he
watched his videos and help them figure
out the macros and I didn't even know
that he knew who I was so it's great to
see all those people help them plus it's
saving people money because i'm not
going to charge for that information
that will take about five minutes to
figure out so let's jump into this one
right here before we get into it you
have to figure out how many calories you
need every single day to lose weight
what amount of calories are going to put
you into a deficit which is the key to
weight loss and I'm not going to cover
that in this video because it would be a
long video but i can tell you that there
is a video that I've a you could use a
calculator online and even if you use an
online coaching you hire them
it's going to be a guessing game because
none of these calculators or formulas
can figure out the exact amount of
calories that is right for you that's
really going to be the base of this
pyramid
better yet let's make a little analogy
here so consider we have a big pie graph
and there are three slices of pie in
this graph and the whole pie graph is
going to represent a total amount of
calories so in theory if we eat this pie
every single day with portion slices of
protein carbs in fact that whole pie
belt will put us into a deficit of
calories and we will be on our way to a
successful cut which is what we want
that's why i'm posting this video right
now it's summer
summers around the corner you want to
look at the pool at the beach or you
just want to walk around
sure listen to suffer for some reason I
don't know why you can do that with this
formula so step one is to figure out how
many calories you need every single day
and I
to make up an example person today and
it's going to be a tutor pro meal that
needs 2,700 calories to cut i'm just
going to show you how to figure out
these directions for yourself
I'll have step-by-step instructions down
below in the description for some reason
I go too fast or I'm not clear enough
but let's take that example person get
those numbers on the board and we'll get
going now the first two matters that we
are going to cover are really really
easy two out of the three backers you
can figure out within seconds if you
have a calculator or if you're good at
math you might not even need one so
protein you're going to try to get
around one gram per pound of body weight
now remember our example person he is
200 pounds so that's a great place to
start right there and keep in mind with
these numbers if you're really
overweight you can use your lean body
mass but today we're just going to go
with the 200-pound bail example so we
need one gram per pound of body weight
protein amount super easy 200 grams
we're not even going to need a
calculator for that and fat instead of
using the one gram
we're going to use around . 3 grams and
that's a good starting place as well if
you feel like in your diet
you don't like as many cards you don't
respond well the cards you would rather
have a little bit more fat so you feel
more full throughout the day you can
change this number two . for or . 5
grams per pound of body weight but today
. 3
good place to start so I'm going to take
the total weight which trainer balance
and multiply it by . 3 grams that's
going to give us 60 grams of fat and
that's two of the three macros that's
two of the three slices of this
imaginary pie that I talked about
already figured out the only hard part
for the most time consuming part is
figuring out your carbs which is really
easy i'll cover that right now
so now it's time to figure out how many
calories we need for carbs every day
because that is the one slice of this
pie that we don't know
now with macros there's something called
the 449 rule that's how many calories
per gram
so it's really simple protein as for
calories per gram as
well as carbs that is the exception and
has nine calories programs and knowing
that we know are grams that we need in
protein and we know the Greens that we
need every single day
in fact we can figure out a calorie
amount how much calories are going to
get each day from our fat in our protein
and figure that out all we're going to
do is take the printing about so the
body weight one gram per 100 body weight
and for the example was 200 grams and
we're going to multiply it by 4 so we
can figure out how many calories were
going to get from those 200 grams of
protein super easy
x 4 we're gonna get 800 calories so 800
calories in this imaginary pie that I
keep referring to are going to be for
protein and fat our example person
needed 60 grams of fat every single day
we're going to multiply that by nine
nine calories per gram and we're going
to get 540
hopefully you guys worried that i don't
have the best handwriting but that kind
of gives you guys a better picture this
in the next step is to add those two
numbers that you got and we get 1340 so
add your protein amount from calories in
your fat amount from calories and will
give you this number
now remember with this example person
beta i calculated for this example guy
that he needs two thousand seven hundred
calories to cut that number is going to
be completely different from you and now
all we're going to do is subtract 1340
from our total number of calories that
we need every single day and we are
going to get 1360 so this number will
represent how many calories a day you
need from carbs
it's really that easy once you do this
not hard at all once you get to this
number
all you need to do is divide by 4 so the
steps before we are multiplying by
for now we're just going to do it in
reverse and we have the calorie amount
so to get the reverse
we just divide by four so once you buy
it at 1360 by four
we're going to get 340 grams
I've got a little cheat sheet i did all
this math beforehand but the 340 grams
is going to represent the amount of
cards that we need and it's really that
easy to figure out the macros it's
honestly not hard at all hopefully you
guys can follow along but we've got 20
grams of protein 340 grams of carbs and
60 grams of fat
I've got another thing to say here I did
this for my friend my workout partner
and he's been following macros for not
long at all i think around a month and
he's already lost 10 pounds and he's
still going to chipotle he's still
eating poptarts buddies of course
getting in his fruits and vegetables
using a deficit and his weight is going
down in something to remember is your
weight loss is not always going to be a
perfectly straight line you're not
always going to lose weight at that rate
it's nice right now my friend is losing
weight pretty quick but there's going to
be a time where he loses weight and it
kind of starts to taper off for the wait
might go up a little bit
that's just going to happen but you have
to stay dedicated and you're going to
need to adjust these numbers because
weight loss is not linear
you're going to have to eventually maybe
lower your cars once you hit a certain
weight but you can do it do your
research
that's the main thing I'm trying to say
here so i hope you guys enjoyed this
video I hope you found it helpful if you
didn't feel free to share it pass it on
to someone
show them how easy this really is to do
and maybe you can help them out as well
so I really appreciate you watching
I always appreciate the support if you
found this video helpful feel free to
give it a like and comment with any
questions you have and I will try my
best to reply to all of them
so thank you very much for watching and
I will talk to you next time
yeah