(0:26)- Link To Meal Planner: [ Ссылка ]
(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*
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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.
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.
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