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.


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

  1. First off I want to say fantastic blog! I had a quick question in which I’d like to ask if you do not mind.
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  4. The product looks like a real cigarette but doesn’t work like a genuine cigarette.

    And so, the matter still remains, “are e cigarettes safer. You are able to use them in trains, planes, pubs, office, restaurants and anywhere else.

  5. I’m having a hard time finding foods that contain sufficient protein to compensate for my vegetarian diet. I’m not sure about what foods contain the most protein. What are my options?

  6. Personally, I consume 2-3 g of protein per 1 kg body weight and up to 5000 calories per day. Thankfully, my body type (ectomorph) allows me to follow such diet without gaining fat!

  7. As mentioned in one of the posts, I think that the amount of carbohydrates, fats all that depends on the person. As for me I have grown up eating rice from young age. So now if somebody tells me to stop rice intake, then my body feels tired very fast and very restless. We should be able to exercise and burn out the extra fat form our body,

    1. Jillian,I think that very outdoor related. Anh has a nice camera too that takes up space and weight in our packs. So downsizing the case is totally legit!Rich,I checked their site after reading your comment. You’re right! Don’t I feel foolish? (Naaaahhhhh)

  8. So Brad im a 16 year old trying to bulk and im 5 foot 4. 109 pounds. And what should my macros be? My maintenance calories are 2100

  9. sorry i don’t really understand your question. that’s not 400 calories. what is the 400g of? protein? carbs? fats?

  10. I’m no stranger to the gym, but I’ve never taken my diet seriously. I’m attempting to change that this year. However, my numbers just don’t seem right. 6′, 195 pounds, workout 5 – 6 days/week. BMR 1984.45, Activity factor 1.55, Maintenance Calories 3075. I round down to 3000. That brings me to 300p/300c/67f. The protein and carbs seem really high to me. In the past I’ve only counted protein and stayed around 200g/day. Help?

  11. Simple answer to the first question, “how do you start a workout plan”?…invest in yourself and purchase a program designed by a professional or hire a trainer. second answer, yes your diet is crucial to your health. you can’t out train a bad diet.

  12. Hey brad I have two questions hope you could answer them I’m just starting to working out trying to bet better so how do you start a work out plan and since I’m not really good at eating well I just eat when I get hungry is it super near art to eat super healthy or any way I could just work out and not eat like if it would help thanks if you get a chance

  13. Brad:
    Working these numbers and I also want to share that I’m learning more about the Vegan lifestyle and trying to follow. As you share your information, if you could also keep sharing about those of us who are Vegetarians or Vegans how your plan works. I saw in a comment you state about being whole natural food, but I’m working hard to avoid dairy and meat. Also doing quite a bit of juicing if you have any comments to share on that aspect the micro-nutrients versus macro-nutrients. Thanks!

  14. Can you further explain what you mean by sensitive to carbs and sugars. Like do you feel fatigued having eaten too much or what? Thanks

  15. Can you talk about that drink called “Supermalt” evey one drinks it in london because of the Vitamin b’s. Thanks

  16. Come on Brad, I neeeed the second part to this video. I’m a lil confused on what my plate is suppose to look like when i break down my 1500 calories into 5-6 meals. I love your videos so glad I found you. Keep up the great work. You have great energy. God Bless and continued success.

  17. Can you please go into detail about healthy fats? I am feeling very sluggish and can barely make it through a workout. I beginning to think I’m carb sensitive. Great Video

  18. I feel the percentage of fat, carbs & protein that people “should” eat is completely different depending on the person. I myself cannot eat a lot of carbohydrates and I don’t because my body cannot process them… Someone else may not be able to process protein that well, thus they feel better eating more carbohydrates. It’s good to have a general rule but people shouldn’t be super narrow minded on this. Everyone should treat themselves as their own lab rat to see what works and what doesn’t. 😉

  19. Hi Brad! Great video! do you count the carbs from green vegetables? i.e. spinach, romaine lettuce, celery, brusell sprouts etc. Thanks!

  20. Oh by the way it’s Lee Murray-King, I’ve set up a new youtube channel as thinking of starting one, as a fat to fit person

  21. I love the comedy aspect of this vid, keep it ups, makes you want to watch more, also I learned something about the carbs, didn’t think about reversing them for fats, I have too many carvings, so will now recalculate diet over weekend. P.s how big is that TV ..looks the same size as the couch????

  22. Wow – you’re the first one to talk about a sugar sensitivity! Maybe that’s why I’ve been feeling like you described – I have those same spikes and cravings! I’ll definitely give upping the fat percentage a try!
    Thanks, Brad!

  23. I write about this in the blog post on my website that contains this video. Click the link in the video description to go to that blog post. I talk about symptoms of sensitivities.

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