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How to build a Meal Plan for Fat loss, Muscle Building or Weight Gain. A simple video designed to show you guys the easiest way to work out how many calories you should be consuming and how many of your calories should come from Fats, Carbs and Protein. If you have any questions please leave them in the comment section and i’ll reply as soon as i can. The equation we used and link to the BMR calculator is below.
BMR Calculator: http://www.calculator.net/bmr-calculator.html
The following example is based on my weight of 68kg, the BMR Calculator puts me at just under 2000 calories.
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fats = 9 calories per gram.
Leon and I tend to use the below ranges to calculate how many grams of each macronutrient we want to use.
Protein 0.8 - 3grams,
Fats 0.5 - 1.2grams,
Carbs = remainder.
Protein: 2.2grams of Protein x 68 (my weight) = 150grams of Protein.
To work out how many calories that is we times it by 4 as that’s how many calories there is per gram = 600 calories.
Fats: 1gram of Fat x 68 (my weight = 68grams of Fat x 9 (calories) = 612 calories.
Carbs = Remainder, 2000 calories - 600 - 612 = 788 calories. 788 divided by 4 = 197grams.
So my Macros =
Protein 150g and 600 calories
Fats 68g and 612 calories
Carbs 197g and 788 calories.
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