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!


82 responses to “How To Calculate How Many Calories & Macros To Eat Per Meal #LLTV

  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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