Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!

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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.

This video will show you EXACTLY how to calculate your daily macronutrient intake needs. For more information on how to calculate your macronutrient (protein, carb, fat) intake please see the FULL ARTICLE here: http://scotthermanfitness.com/article...

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(0:26)- Link To Meal Planner: http://scotthermanfitness.com/mealpla...
(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!

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yeah
yeah
yeah
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 that you guys understand where
these numbers are coming from and by the
end of this video you're going to 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 going to know a few things you
have to know what your weight is your
body fat percentage and what your basal
metabolic rate is or your BMR and what
that is is basically how many calories
you 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
let's take a look over here really quick
my info
right now my weight is a hundred and
seventy-one pounds and my body fat
percentage 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 than the leftover is going to
be your lean way
so in order to figure this out I'm going
to take my body weight which is a
hundred and seventy-one pounds and then
multiply that by my body fat percentage
which is seven percent is going to come
out to 12 pounds so 12 pounds of my body
is body fat and the rest is going to be
my lean wait so all i need to do is take
my weight which is 171 and subtract at
12 pounds and come out to a hundred and
fifty nine pounds so right now my fat
weight is twelve Palms and my lean way
is a hundred and fifty nine pounds
you have to remember this number is
going to use it later now I already 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
going to your BMR arrest
so for me it's 1832 calories and your
BMR emotion
well for for me was 2240 calories in
order to get an average of those all you
do is add them together then / - so my
on average be mr daly is 2336 calories
that's how many calories I had 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 if you want to gain weight
you want to be 250 to 500 calories over
that number but keep this in mind is
going to use that later
the first I'm going to 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
how much protein you should have
go on the lower end of the scale which
is around 1 gram per pound of lean wait
that's if you want to maintain or lose
body fat 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 wait
so very simple calculation 1 times a
hundred and fifty nine which is my lean
weight comes out to a hundred fifty nine
grams now for me
my goal is to gain muscle i'm going to
go to that 1.5 grams per pound of lean
wait
it comes with a 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 going to do
is figure out what your fat should be
for the day so he's a fat multiplier
once again using a scaled system the
lower end of the scale if you want to
maintain or lose weight
the higher end of trying to gain weight
so low in the scale is you would
multiply your lien wait once again by .
35 so . 35 times a hundred and fifty
nine equals 56 grams
if you're trying to gain muscle which is
what i'm trying to do you want to
multiply your lien weight by . 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 McLean games
I want to stick to o two hundred and
thirty-nine grams of protein a day and i
also want to stick around 80 grams of
fat a day before we figure out what your
card 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 for
carbohydrates and exact thing one grams
for calories and for fat one gram
actually equals nine calories so keep
this in mind as we move down the list
to figure out what your card should be
for the day before we figure out what
your carbs are utilizing the car
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 for coming
up a 956 calories for your fat
once again i took the 80 grams i'm going
to multiply that by nine that comes out
the 720 calories if i add these two
numbers together
my total is 1676 calories
that's how many calories i'm consuming
just my protein and fat that I'm eating
every single day
now in order to figure out what your car
behind it we're going to be we're gonna
have to take that leftover calories for
more Darby mr 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 the 2236 calories for
the day and so I added that up over here
so my current BMR right now for my goal
which is the game muscle is going to be
that 2336 + 250 calories which comes out
to 2586 so this is my total calories of
how much I should be eating a day
so in order to figure out how many how
many grams of carbs you should be eating
a day to get the first figure out what
those leftover calories are in the way
to do that is very simple you take your
new goal for your BMR and you subtract
it from the amount of calories are
taking and right now from protein and
fat and that's going to come out to 910
calories and all you're going to do to
figure out what your carbs are in grams
now remember per gram of carbohydrate is
for calories so 910 calories / 4 comes
out the 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 in the right hand side just so
you guys can see those so protein 239
grams times 4 is 956 calories carbs 228
times 4 is 912 calories that 80 grams x
9 x 720 calories which comes out to 2588
now I know I told you guys my goal was
2586 the only reason why it's 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 and you continue
to exercise you continue to push
yourself and reach their goals
you're going to have to manipulate these
numbers also everyone's body is
different and you're going to digest
food differently and you might react to
certain amount of carbs and protein
differently and so for me I started off
here and we 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
before i get into those numbers i want
to explain something to you guys real
quick that might help you manipulate
what your current carbon take is based
on your goals
so carbon take guidelines for
accelerated fat loss
you can be between 20 and 50 grams range
but i would not recommend staying in
this range too long it's not 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 going to 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 are
feeling too weak and a refeed day
usually you just kind of pump up your
cards to like between 200 and 250 grams
maybe as high as 300 grams just to
replant you like it in stores now for
fat loss of good
range to be and it is between 50 grams
and a hundred grams for maintenance
you can go between a hundred grams at a
hundred and fifty and maybe that's just
basically means kind of stay where
you're at
for weight gain you want to be between a
hundred and fifty grams in 300 anything
really over 300 is going to be the
excessive weight gain category we are
actually gaining more weight and you
really need to you're 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
dealing 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 a hundred and fifty grams of carbs
was 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 is very important so I know that I
need to be eating at least 2588 calories
so if i'm going to 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
but my protein up and about 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 and you start to
reach your goals I want you guys to make
sure you coming back to hear 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 plans to my
website because it will do all of that
stuff for you
you can even actually enter all your
custom foods in as well
or you can use my meal plan app and it
has a bar code scanner where you can
basically get your favorite foods
scan the barcode with your phone will
automatically add
in all the protein carbs and fat and
calories for that item and help you add
them up for the day as well so i hope
you guys enjoyed this video if you want
to have my meal planner out for one
month free use the promo code free
fitness for more great tips exercises
and routines
feel free to join me on Scott Herman
fitness com and as always more good
stuff coming soon
see you guys
yeah
yeah