How To Calculate How Many Macros To Eat Per Meal

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Nutrient timing for your meal plan

On today’s episode of Live Lean TV, I’m showing you how to calculate how many macros to eat per meal based on nutrient timing.

In this post I’m also going to teach you how to figure out how many grams of protein, carbohydrates, and fats you need per meal.

Note: check out the previous two episodes before doing this

This is the third post of our 3 part series on calculating your calories and setting up your macros for your meal plan.

So it’s important to consume the following video posts in order, starting with these:

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

How Many Calories Should I Eat A Day?

#2. How to calculate your macronutrients

How To Calculate Your Macronutrients

After you check out the above posts, and do your calculations, come back and finishing reading this post.

I promise, it’ll make a lot more sense to you.

Now you have asked me how to calculate how many macros to eat per meal, throughout day.

Great question, especially since it was my plan to cover this topic as the third video post in this series.

Why it’s important to know how many calories, protein, carbohydrates, and fats to eat per meal

I’ll be honest.

This strategy on nutrition timing is more advanced than the last two posts.

So let me be clear.

It’s most important to hit your calorie and macro goals.

Hitting your total daily calorie, protein, carbohydrate, and fat goals is more important than hitting them on a per meal basis.

However, to get the best results out of your workouts, it’s important to fuel your body with the right energy requirements for optimal performance and recovery.

How To Workout Smarter For Your Goals

This is why nutrition timing is important

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 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.

Turn Your Body Into A Fat Burning Machine For Life [Improve Insulin Sensitivity]

This occurs because of the elevated levels of insulin production (your fat storing hormone) being excreted to remove the sugar from your bloodstream.

However, when you add a protein source to this high sugar meal, it helps balance the insulin excretion via the release the hormone glucagon.

Trigger Your Fat Burning And Hunger Crushing Hormone: Glucagon

Glucagon helps balance insulin in the body, thus helping to keep the body in fat burning mode versus 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.

Best Protein Sources For Fat Loss

We’ll talk about this more below.

So lets get into it.

How to calculate how many calories to eat per meal and macros

Step #1: pick how many meals and snacks you want to eat per day

The first step is to decide how many meals and snacks you are going to eat throughout the day.

It doesn’t matter what number of meals you pick.

In Awaken The Abs Within I talked about having 6 meals per day because that’s how many I used to eat.

The Most Important Workout and Diet Tips to Get Abs

I would eat 6 small meals every 3 hours.

However, one of the issues I experienced with having a small meal every 3 hours is you’re always eating.

This means you always have to be prepared with the food, which takes a lot of preparation.

If this is not an issue for your lifestyle, feel free to go with 6 small meals a day.

Simply prep your food then plan to eat your meals and snacks every 3 hours throughout the day.

But if you don’t have enough time or don’t want to put in that much effort, pick 4-5 meals per day instead.

Your meal plan needs to fit your lifestyle

Remember, Living Lean is not be about constantly worrying about your next meal.

So if you’re having problems eating 6 meals a day because of meal planning and food portioning, cut it back to 4 bigger meals per day.

How To Prep And Portion Your Food Using A Food Scale

The most important part is picking a meal cadence that you can stick to.

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

Lets get into a meal planning example

For this example, we’re going to use 5 meals per day.

We’re also going to use the same calorie and macro goals that we calculated in the last two video posts of this series.

  • Calorie goal per day: 2,000
  • Protein goal per day: 200 grams
  • Carbohydrate goal per day: 100 grams
  • Fat goal per day: 89 grams

Here’s how to distribute these calorie and macro goals across 5 meals of the day.

Note: you don’t need to be 100% perfect with hitting these calorie and macro goals for every meal.

I’m not 100% perfect with hitting my macro numbers every single day.

The Journey To My Healthy Diet Routine

If you can’t stick to this, simply think of these numbers as guidelines to aim for rather than beating yourself up.

Try to do the best you can.

Living Lean is about progress not perfection.

How to distribute calories and macros across all the meals of the day

Note: for this example, I’ve assumed our workout is in the middle of the day, thus I’ve designated meal #3 as your post workout meal.

post workout shake recipe for muscle gain

Therefore we structure the meal plan and distribute the macros around that post workout meal.

Step #2: divide your daily protein goal evenly across every meal and snack

To optimize protein synthesis, it’s important to consume a protein source with every meal and snack.

How Many Meals A Day To Increase Protein Synthesis

As mentioned earlier, protein is a hormone balancing macronutrient as it excretes the hormone glucagon.

Glucagon helps balance the production of the fat storing hormone insulin.

How To Prevent Blood Sugar Spikes And Improve Insulin Resistance

Based on these factors, it’s important to consume protein across all meals of the day.

To do this, simply take your daily protein consumption goal that you calculated in this video post and divide it by the number of meals you selected.

Since we choose 5 meals per day, each meal will be allocated 20% of your total daily protein requirement.

  • Total daily protein goal = 200 grams
  • 1/5 meals per day = 20%
  • 200 grams of protein x 20% per meal = 40 grams of protein per meal

There you go.

Based on this example, every one of our 5 meals throughout the day should include approximately 40 grams of protein.

Let’s move on to carbohydrates.

Step #3: distribute carbohydrate goals around your workouts

When it comes to carbohydrates, it’s important to allocate and consume these calories around your workout.

So first, select the time of day when you workout.

As I mentioned earlier, in this example we plan on working out in the middle of the day.

Thus, our post workout meal becomes the third meal of the day around lunch time.

For example:

  • Pre workout meal is meal #2
  • Post workout meal is meal #3
  • Post post workout meal is meal #4
  • Total daily carbohydrates goal = 100g

Meal #1: 0 grams of carbohydrates

For breakfast we have 0 grams of carbohydrates.

When I say 0 grams, I consider green fibrous vegetables as free foods even though they do contain a little bit of carbohydrates.

Free Foods! Zero Calorie Foods List

So load up on non-starchy fibrous vegetables anytime you want.

This meal is comprised strictly of foods high in protein, healthy fat, and low in carbohydrates, such as whole eggs, grass fed beef, and nuts.

This is called the meat and nuts breakfast, which I shared here.

meat and nuts

Meal #2 (pre-workout meal): 25% of total daily carbohydrates

Based on this example, meal #2 is our pre workout meal.

Best Pre Workout Meal In The Morning

Note: I find carbohydrates make me lazy before my workout, so I personally keep my pre workout carbohydrate consumption low.

However, if you feel carbohydrates provides you with sustained energy, feel free to put 25% of your total carbohydrates in meal #2.

Pre-workout meal (2-3 hours before workout) = 25% of daily carbohydrate goal:

  • = 100g x 25% = 25 grams of carbohydrates

Based on our example, that would be 25 grams of carbohydrates for meal #2.

Meal #3 (post workouts meal): 50% of total daily carbohydrates

The post workout meal is when most people need to consume most of your carbohydrates.

Why Carbs Are Required Post Workout...Or Are They?

After a workout, the carbohydrates from a post workout meal will help shuttle the amino acids from the protein into your muscle cells.

This will help take you out of a catabolic, muscle breakdown mode, and into an anabolic muscle repair and growth mode.

So we’re going to consume 50% of our daily carbohydrates post workout.

  • Post-workout meal (directly after workout) = 50% of daily carbohydrate goal:
  • = 100g x 50% = 50 grams of carbs

Based on this example, this would be 50 grams.

Meal #4: 25% of total daily carbohydrates

For the meal after our post-workout meal, we will allocate the final 25% of our total daily carbohydrates.

Baked Chicken and Sweet Potato Recipe
  • Post Post workout meal (1-2 hours after your post-workout meal) = 25% of daily carbohydrate goal:
  • = 100g x 25% = 25 grams of carbs

Meal #5: 0% of total daily carbohydrates

For our last meal of the day, we do not need any carbohydrates in our system.

Best Late Night Healthy Snack Recipes

So we’re going to allocate 0% of carbohydrates to this meal.

To recap, we have 25 grams of carbohydrates before your workout, 50 grams after your workout, then the final 25 grams after your post workout shake.

This means 100% of your carbohydrate consumption comes from 3 meals:

  • pre workout meal
  • post workout meal
  • post post workout meal

This gives you a total of 100 grams of carbohydrates for the day.

What if I workout first thing in the morning?

I typically recommend leaving 2-3 hours to digest whole foods before working out.

Of course this isn’t possible if you workout in the morning.

In this case, you can either workout fasted, which works well when your goal is to burn fat.

Fasted Cardio vs Fed Cardio For Fat Loss

Or simply make one of these fast early morning pre-workout meals.

Early Morning Pre Workout Meal

If I workout late at night, is it bad to eat carbohydrates after my workout?

Your body requires carbohydrates after a workout, regardless of what time of day it is (unless you are obese).

Even if you workout late at night, that is when you should consume your post workout carbohydrates.

Trust me, during a late night workout, your body will use up the carbohydrates to repair and recover your body, rather than storing them as fat.

Now we’re moving on to dietary fat.

Step #4: distribute dietary fat when carbohydrates are low

The goal with the timing of fats is to consume them when your meals are lower in carbohydrates.

Fat takes longer to digest, slows the absorption of nutrients, and can feel heavy in your stomach.

Since you want fast absorption of protein and carbohydrates after your workout, you should allocate the majority of your fat consumption away from your workouts.

However, a little bit of fat in your pre workout and post post workout meal is fine.

  • Total daily fat goal = 89g

Meal #1: 40% of daily fat goal

We’re going high fat in the morning at 40%.

  • 89 grams x 40% = 35 grams of fat in the morning.

Meal #2: 10% of daily fat goal

For the pre workout meal, 2-3 hours before the workout, have 10% of fat.

  • 89 grams x 10% = 9 grams of fat for meal #2.

Meal #3: 0% of daily fat goal

Meal #3 is our post workout meal consumed immediately after your workout.

Based on this, aim to limit the amount of dietary fat.

  • 89 grams x 0% = 0 grams of fat for meal #3.

Meal #4: 10% of daily fat goal

For the post post workout meal, 1-2 hours after you post workout meal, aim to consume 10% of total fats.

  • 89 grams x 10% = 9 grams of fat for meal #4.

Meal #5: 40% of daily fat goal

For our last meal of the day we’re going to have the remaining 40% of fats.

  • 89 grams x 40% = 35 grams of fat for meal #5.

Essentially you’re eating the majority of your fats when you are not eating carbohydrates.

Again, this is just a sample of how to set up your meal plan, based on nutrient timing.

how to calculate how many macros to eat per meal

Although nutrient timing is important, like I said earlier, it’s more important to first focus on hitting your calorie and your macro goals.

Once you get comfortable with that, then you can focus on sticking to this meal planning strategy to optimize nutrient timing.

Top 3 key takeaways on how to calculate how many macros to eat per meal

  • Protein: consume a protein source for every single meal and snack of the day.
  • Carbohydrates: eat your carbohydrates around your workouts.
  • Fats: consume the majority of fats when your meals are lower in carbohydrates.

This is how to calculate how many macros to eat per meal

But don’t get caught up in trying to be perfect with your meal planning.

How To Build Your Own Meal Plan

It is not the end of the world if you don’t hit your allocated macro numbers per meal.

Just make sure you come close to your daily calorie and macronutrient goals.

It’s now your turn

So now it’s your turn to calculate how many macros you need to eat per meal.

Once you dial in your nutrition, it is a big step towards Living Lean.

But don’t take my word for it.

In the comment section below, let me know if you have any questions on these calculations.

Check out a bunch of our testimonials here.

You can also read more on my background here.

Also, you can check out more of our video nutrition tips here.

Finally, check out my top 12 Live Lean Fitness Super Food series to see the exact foods, including the best types of protein, carbohydrates, and fats to add to your grocery list.

Coconut Oil Superfood 1

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Question 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.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

86 responses to “How To Calculate How Many Macros To Eat Per Meal

  1. Hello I want to eat 3 meals a day my calorie goal is 3,315 and my macronutrients are 351g of protien, 351g of carbs, and 78g of fat. How would I split them up for 3 meals a day and what percentage would I use?

  2. Did I do this correct?
    On 5:15 am workout days:
    4:15 am Meal #1 (Pre-workout Meal) -10% Carbohydrates (Total Carbs Very active 1910 total calories) = 22.3 carbohydrates
    8:15 am Meal #2 (Post-workout Meal) – 0% Carbohydrates
    11:15 am Meal #3 – 40% Fat (Total Fat Very active 53 fat) = 21 g fat
    3:15 pm Meal #4 – 30% Fat = 16 g fat
    6:15 pm Meal #5 – 20% Fat = 11 g fat

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  32. Hi brad, I’m a teen looking to lose weight and gain muscle, so I need to workout after school. My meal times would be: 7:30 am, 11:30 am, 3:30 pm, 7:30 pm. Do I need a post- post workout meal? I will be working out from 6:30 to 7:30 so 7:30 would be my post workout. Thanks

  33. you say in the video that leafy greens and veggies are “free foods” I’m assuming you mean they should not be added to the total amount of carbs we consume daily. Would fruits also fall into this category? thanks in advance, great videos! 😀

  34. Hi Brad, So my questions are can you build me a program that will work in my situation a program that really works. I do not have a gym at home? Plus I love bread and have different workout hours sometimes i get up and work out at 5:30 am on an empty stomach or i workout at 4:00 5:30 pm. Plus I do not even know what protein to take or what vitamins I should be taking? Please help let me know i really need to lose 40 pounds in a month to reach my weight goal.
    Thanks love your videos and encour

  35. Im calorie goal is 1623 calories, i plan on doing the 40/40/20 split. Came out to 162 gram of protein and carbs and 36 fats. I chose to do three meals a day. What nutrients should i get more during the day. Keep in mind i dont work out and planning on cardio or at least walk for an hour everyday and later after seeing some weight loss, then add resistance training. What are your thoughts?

  36. Love these new vids Brad, its great how you make something that is complicated so easy to understand. Would be awesome if you did a vid with some meal ideas that hit these macros

  37. go search my channel for my post workout shake. this shows the carb sources (banana and maple syrup). eat as much veg as possible. fruit in moderation (up to 3 servings a day)

  38. Hi Brad,

    Once again thanks for the video, it give a bit more info when you explain it than when I read it in your book. I only have one question! What do you think about oatmeal now? I saw a progression between Awaken the Abs Within and Live Lean Afterburn. I think it’s a good think because of the fiber and slow digesting carbs but I’m a bit confuse!!! I feel the same about the idea of no Carbs at breakfast! Do we need some quick energy when we break fasting?(ok I know it’s 2 questions now!) Like you figure it out I use oatmeal in my typical breakfast. I mix it with some fruits, protein powder and sometime plain greek yogurt. I always have 2 eggs on the side!!!

    Once again thanks for your time

    1. Hey Ben, I used to eat a lot of oatmeal but stopped about 6 months ago as I wanted to test how eliminating grains would affect my energy and body. Since then I’ve noticed my cravings have declined, i have more energy, and i’m not storing as much fat. However, everyone’s body is different. Based on this, I’m pretty sure my body is carb sensitive meaning my body doesn’t process carbs effectively.

  39. This is really good information. I’ve always tried to keep the macro balance the same at each meal – this is a new concept for me. Thanks Brad!

  40. Cheers Brad!! Appreciate the reply. Sorted me right out.
    Have an awesome day/evening, whatever time it is across the pond.

    P.S. seeing ridiculously good results with the workouts! Big thank you!

  41. exactly. it doesn’t matter what time your workout is…always have your carbs around it..I have a full blog post on this … link in the above video description

  42. Hi Brad, cheers for this, awesome vid!!

    I had to shift my workout to 8pm, so my last meal of the day is my post workout meal! Is this a problem? Cause it doesn’t seem to be at the moment.
    However, with these percentages, would I just keep them the same and just move the pre and post workout meals to when I workout?

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