How To Calculate How Many Calories & Macros To Eat Per Meal #LLTV

How Many Calories, Protein, Carbs, & Fats Do You Need To Eat Per Meal To Live Lean?

Hey Live Leaners,

In today’s Live Lean TV episode, I’m showing you how to calculate how many calories, protein, carbs, and fats to eat per meal.

NOTE: Before reading/watching this episode, be sure to go through the last two Live Lean TV shows first. These episodes detailed:

1. How to calculate how many calories you should eat a day

2. How to calculate your macronutrient requirements

Once you watch those videos and do your calculations, come back and watch this video. I promise, it’ll make a lot more sense to you 😉

Why Do You Need To Know How Many Calories, Protein, Carbs, & Fats You’re Getting Per Meal?

I’ll be honest. This strategy is more advanced than the last two videos.

It’s most important to hit your calorie and macronutrient (protein, carb, and fat) goals.

Hitting your daily calories/macros goals are more important than on a per meal basis. However, to get the most results and optimal performance out of your workouts, it’s important to fuel your body with the right energy requirements at the right times.

Also, from a hormonal standpoint, you’re only as good as your last meal. If you read my book, Awaken The Abs Within, I go into detail as why balancing your hormones is key to living lean. When you eat a high sugar meal with little to no protein, it puts your body in fat storing mode based off all the insulin (your fat storing hormone) being excreted to remove the sugar from your bloodstream.

When you add a protein source to this meal, it would have helped to balance the insulin excretion since protein helps release the hormone glucagon. Glucagon helps balance insulin in the body, thus helping to keep the body in a fat burning mode as opposed to a fat storing mode.

This is just one of the many reasons why it’s important to have a protein source with every meal and snack throughout the day.

Step #1: How Many Meals/Snacks Are You Eating Per Day?

Pick a number that you can stick too. Honestly, I don’t care what number you pick. In my book, Awaken The Abs Within, I recommended 6 meals. However, if you can’t commit to planning/prepping your meals to consume 6 smaller meals per day, choose a smaller number.

At the end of the day it’s most important to hit your daily calorie and macronutrient goals regardless of how many meals/snacks you eat.


In the video above, I selected 5 meals/snacks per day. Our daily calorie goal was 2,000 calories.

Step #2: Divide Your Daily Protein Requirements Evenly Over Every Meal/Snack

As mentioned above, from a hormonal balancing standpoint (and many other reasons), it’s important to consume a protein source with every meal/snack.

Simply take your daily protein consumption goal (you calculated this in the How to calculate your macronutrient requirements video) and divide it by the number of meals you selected.


In the above video we choose 5 meals/snacks per day. Therefore each meal/snack will be allocated 20% of the total daily protein requirement.

Total Daily Protein Requirement = 200g

1/5 meals per day = 20%

200g of protein x 20% per meal = 40g of protein per meal

There you go. Every one of our 5 meal/snacks throughout the day should consume 40g of protein based on this example.

Step #3: Distribute Carbohydrate Requirements Around Your Workouts

When it comes to carbohydrates, we want to allocate and consume these calories around our workouts. In other words, the meal before your workout, the meal directly after your workout, and the meal following this meal.

So select the time of day when you workout.


In the video above, our workouts were at lunch time. So our pre-workout meal is meal #2, post-workout meal is meal #3, and post post-workout meal is meal #4.

Total Daily Carbohydrates Requirement = 100g

Pre-workout meal (2-3 hours before workout) = 25% of daily carb requirement

= 100g x 25% = 25g of carbs

Post-workout meal (directly after workout) = 50% of daily carb requirement

= 100g x 50% = 50g of carbs

Post Post-workout meal (1-2 hours after your post-workout meal) = 25% of daily carb requirement

= 100g x 25% = 25g of carbs

Therefore 100% of our carb consumption comes from 3 meals. Pre-, Post-, and Post Post-workout.

What if I workout first thing in the morning?

Since I recommend leaving 2-3 hours to digest whole food before working out (which isn’t possible if you workout in the morning), you can either workout fasted (works well when your main goal is to burn fat) or make a fast digesting shake comprised of protein and fruit.

What if I workout late at night. Are carbs bad to eat at night?

Your body requires carbs after a workout regardless of what time of day it is. If you workout late at night, that is when you should consume your carbs. Trust me, during a late night workout, your body will use up the carbs for energy rather than storing them as fat.

Step #4: Distribute Your Fat Consumption Away From Your Workouts

Dietary fat takes longer to digest, slows the absorption of nutrients, and can feel heavy in your stomach. Since you don’t want to workout on a full stomach and you want fast absorption of protein and carbs after your workout, you should allocate the majority of your fat consumption away from your workouts. A little bit of fat in your pre-workout and post post-workout meal is fine, as seen below.

Total Daily Fats Requirement = 89g

Meal #1 = 40% of daily fat requirement

= 89g x 40% = 35g of fat

Pre-workout meal (2-3 hours before workout) = 10% of daily carb requirement

= 89g x 10% = 9g of fat

Post-workout meal (directly after workout) = 0% of daily carb requirement

= 0g fat

Post Post-workout meal (1-2 hours after your post-workout meal) = 10% of daily fat requirement

= 89g x 10% = 9g of carbs

Meal #5 = 40% of daily fat requirement

= 89g x 40% = 35g of fat

Essentially you’re eating the majority of your fats when you are not eating carbs (remember, protein is with every meal)


how many calories per meal

As I mentioned, this is a more advanced nutrition technique. First focus on hitting your calorie and macronutrient goals. Once you get comfortable with that, try to stick to this nutrient timing strategy outlined above.

Top 3 Takeaways:

1. Consume protein with every meal & snack

2. Consume your carbohydrates around your workouts

3. Consume the majority of your fats away from your workouts

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:

– Do you consume the majority of your carbohydrates around your workouts?

– What time of day do you usually workout? If it’s first thing in the morning, do you eat before?


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. Coach Handbags October 16, 2016 Reply
  2. coach handbags October 16, 2016 Reply
  3. Us Soccer Jersey Mens September 22, 2016 Reply
  4. Red Sox Jerseys History September 22, 2016 Reply
  5. German Soccer Jersey Away September 20, 2016 Reply
  6. NFL Nike Jerseys Sizes September 20, 2016 Reply
  7. Cheap Zach Parise Jersey September 18, 2016 Reply
  8. NFL Nike Jerseys Buy September 18, 2016 Reply
  9. Best Cheap Jerseys Site September 13, 2016 Reply
  10. NFL Shop Cheap Jerseys September 13, 2016 Reply
  11. Cheap Jerseys Sold In Usa September 11, 2016 Reply
  12. Us Soccer Jersey Youth September 11, 2016 Reply
  13. Cheap Twins Jerseys September 8, 2016 Reply
  14. Coach Factory September 1, 2016 Reply
  15. CHI Flat Iron August 26, 2016 Reply
  16. Cheap Jersey Websites August 26, 2016 Reply
  17. stephen curry one August 21, 2016 Reply
  18. NFL Jerseys Wholesale August 21, 2016 Reply
  19. Red Bottom Shoes August 21, 2016 Reply
  20. Coach Purses August 14, 2016 Reply
  21. Coach Purses August 14, 2016 Reply
  22. NFL Nike Jerseys Pics August 14, 2016 Reply
  23. Cheap Jerseys Sales August 14, 2016 Reply
  24. Coach Handbags August 14, 2016 Reply
  25. Coach Purses August 11, 2016 Reply
  26. kathleen johnson July 1, 2016 Reply
  27. Kayden February 19, 2015 Reply
  28. jasmin garcia January 29, 2013 Reply
  29. Kvera142 January 28, 2013 Reply
  30. Brad Gouthro January 28, 2013 Reply
  31. Ivan Tenorio January 28, 2013 Reply
  32. Brad Gouthro January 23, 2013 Reply
  33. gborad January 22, 2013 Reply
  34. Jen Befit January 22, 2013 Reply
  35. gborad January 22, 2013 Reply
  36. Brad Gouthro January 22, 2013 Reply
  37. gborad January 21, 2013 Reply
  38. Brad Gouthro January 19, 2013 Reply
  39. W2MyLife January 19, 2013 Reply
  40. Brad Gouthro January 18, 2013 Reply
  41. Alyssa Ginanni January 18, 2013 Reply
  42. Brad Gouthro January 16, 2013 Reply
  43. Spyros Pandis January 16, 2013 Reply
  44. BeautyTalks100 January 15, 2013 Reply
  45. GiGi Eats Celebrities January 15, 2013 Reply
  46. David Hall January 15, 2013 Reply
  47. Ben January 15, 2013 Reply
    • Brad Gouthro January 15, 2013 Reply
  48. Chels33a January 15, 2013 Reply
  49. Brad Gouthro January 15, 2013 Reply
  50. Spyros Pandis January 15, 2013 Reply
  51. kaylonnief13 January 14, 2013 Reply
  52. Gary Ogden January 14, 2013 Reply
  53. rui27marne January 14, 2013 Reply
  54. rui27marne January 14, 2013 Reply
  55. Hadiyah Hanifi January 14, 2013 Reply
  56. techful69 January 14, 2013 Reply
  57. Popeye147 January 14, 2013 Reply
  58. Brad Gouthro January 14, 2013 Reply
  59. kaylonnief13 January 14, 2013 Reply
  60. Matthew Lamont January 14, 2013 Reply
  61. david bautista January 14, 2013 Reply
  62. Brad Gouthro January 14, 2013 Reply
  63. Matthew Lamont January 14, 2013 Reply
  64. CantWeedThis January 14, 2013 Reply

Add a Comment

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