How Much Protein, Carbs, & Fats Do You Need In Your Diet? #LLTV

Live Sexy Lean

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?

Heeeeellll no.

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).

Brad Gouthro Body Fat %

My body fat % from 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


Remember, if YOU ARE NOT sensitive to carbs/sugar/insulin…you could follow this macronutrient profile:

40% Protein

40% Carbs

20% Fats

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.


Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:


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.




The Afterburn Effect Workout



Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!




  1. Hassan Rivera December 16, 2016 Reply
  2. Margo Tulloch December 16, 2016 Reply
  3. Ashleigh Magoffin August 20, 2016 Reply
  4. Melinda October 5, 2014 Reply
  5. homenet bialystok opinie September 30, 2014 Reply
  6. Tom H August 20, 2014 Reply
  7. iannucci August 20, 2014 Reply
  8. Daniel July 24, 2013 Reply
  9. Nitro XL July 22, 2013 Reply
  10. Electricité Ariana February 19, 2013 Reply
    • Nelia July 19, 2016 Reply
    • http://www./ July 20, 2016 Reply
    • September 23, 2016 Reply
    • http://www./ November 25, 2016 Reply
  11. carlo canseco January 29, 2013 Reply
  12. Brad Gouthro January 20, 2013 Reply
  13. Valerie Goetz January 20, 2013 Reply
  14. Brad Gouthro January 18, 2013 Reply
  15. alexandrinaslavova January 18, 2013 Reply
  16. Vantage January 16, 2013 Reply
  17. Brad Gouthro January 16, 2013 Reply
  18. dustin kraus January 16, 2013 Reply
  19. jmegie January 15, 2013 Reply
  20. 300zxl January 15, 2013 Reply
  21. Brad Gouthro January 15, 2013 Reply
  22. 300zxl January 14, 2013 Reply
  23. 300zxl January 14, 2013 Reply
  24. Marlene Speelman January 14, 2013 Reply
  25. Brad Gouthro January 14, 2013 Reply
  26. ggbubbagump January 13, 2013 Reply
  27. esam altaf January 13, 2013 Reply
  28. Brad Gouthro January 12, 2013 Reply
  29. jenwill051 January 12, 2013 Reply
  30. LookBetterNkd January 12, 2013 Reply
  31. Hadiyah Hanifi January 11, 2013 Reply
  32. Hadiyah Hanifi January 11, 2013 Reply
  33. Brad Gouthro January 11, 2013 Reply
  34. Brad Gouthro January 11, 2013 Reply
  35. Popeye147 January 11, 2013 Reply
  36. GiGi Eats Celebrities January 10, 2013 Reply
  37. elfridell January 10, 2013 Reply
  38. MKfitnesss January 10, 2013 Reply
  39. MKfitnesss January 10, 2013 Reply
  40. Steven Dotson January 10, 2013 Reply
  41. yrbkeditor January 10, 2013 Reply
  42. Pure2RawTwins January 10, 2013 Reply
  43. mermaid21100 January 10, 2013 Reply
  44. techful69 January 10, 2013 Reply
  45. Brad Gouthro January 10, 2013 Reply
  46. Brad Gouthro January 10, 2013 Reply

Add a Comment

Your email address will not be published. Required fields are marked *