How To Calculate Your Macronutrients To Live Lean
Hey Live Leaners,
In today’s Live Lean TV video I’m sharing with you how to figure out how much protein, carbs, and fats you need in your diet best fat burner to live lean. In other words, you’re going to learn how to calculate your macronutrients.
Macronutrients? Yes, macronutrients is big boy talk for protein, carbohydrates, and fats.
In my last video, I shared how to calculate your calorie requirements based on your goals. So if you haven’t watched that video yet…go watch it now.
You need to watch this and calculate your calorie requirements before you can calculate your macros. Once you do that, come back to this video and follow along on how to calculate your macronutrient requirements.
Why Do You Need To Calculate Your Macros?
It’s simple. Even though calories are king. Your macros are the queen bee. And we all know the Queen is really the one in charge.
Think about it, if your calorie requirement for your goal was 2,000 calories…do you think you would be able to build an athletic, lean, and sexy body by eating 2,000 calories of SUGAR?
There’s more to it that that. Your hormones would not be happy with you if you only fed your machine sugar. Your hormones play a HUGE role in creating a fat burning or fat storing body.
Remember, our goal is to build lean sexy muscle and burn the ugly stubborn fat. This won’t happen if your hormones aren’t properly balanced.
How To Calculate Your Macros To Live Lean?
It’s a simple process. But first we need to decide on what your macros should be.
In other words, how many of your calories should come from protein, carbs, and fats?
I’m going to share with you two recommendations depending on your body.
Ask yourself, how do you feel after eating carbohydrates? Do you feel sluggish? Do you want to keep eating i.e. cravings and an insatiable hunger? Do you store a lot of fat around your sides, i.e. love handles?
If not, your body probably processes and uses carbohydrates effectively. If this is the case, you can get more of your calories from carbohydrates.
I’m not one of these people.
For the last 6 months I’ve changed up my diet to include LESS CARBOHYDRATES and MORE DIETARY FAT. I’ve noticed a big increase in energy, I don’t experience cravings or insatiable hunger (I actually feel full after meals), and I’m as lean as ever as can be seen in the photo of my body fat analyzer (taken today).
Here’s My Macronutrient Profile That I Follow To Live Lean:
40% of calories come from Protein
20% of calories come from Carbohydrates
40% of calories come from Fat
Example of How To Calculate Your Macros Based on a 2,000 Calorie Diet
Step #1: Calculate calories required from each macronutrient
Calorie requirement: 2,000 (enter whatever your calorie requirement was from the previous video)
40% of calories come from Protein = 2,000 x .4 = 800 calories from protein
20% of calories come from Carbohydrates = 2,000 x .2 = 400 calories from carbohydrates
40% of calories come from Fat = 2,000 x .4 = 800 calories from fat
Step #2: Convert calories from each macronutrient into grams
4 calories in 1 gram of protein
4 calories in 1 gram of carb
9 calories in 1 gram of fat
Based on step #1…
800 calories of protein = 800/4 = 200 grams of protein/day
400 calories of carbohydrates = 400/4 = 100 grams/day
800 calories of fat = 800/9 = 89 grams/day
THESE ARE THE PERCENTAGES I USE TO LIVE LEAN.
Remember, if YOU ARE NOT sensitive to carbs/sugar/insulin…you could follow this macronutrient profile:
Essentially, the percentages for fat and carbs just reverse.
Experiment and see how you feel and look. Then stick with the macronutrient profile that works for you.
So now it’s your turn to calculate your numbers…
Feel free to share them in the comment section below.
Questions For You:
– What are your macronutrient requirements based on the information in the video?
– Do you think your current diet is close to these numbers?
Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.
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