How To Calculate Your Macronutrients (HOW MUCH PROTEIN, CARBS, FAT) | LiveLeanTV

On today’s episode of Live Lean TV I’m sharing step-by-step, how to calculate your macronutrients. You'll find out how many grams of protein, carbohydrates, and fats you need in a day.
✔ Live Lean Body Quiz - Find the best program for you: bit.ly/2JKXWZU
✔ How many calories should I eat in a day: bit.ly/3aRFavV
Macronutrients? Yes, protein, carbohydrates, and fats. In the 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 here: bit.ly/3aRFavV
You need to do this before you can calculate your macros. Once you calculate your calorie requirements come back to this video and calculate your macronutrient requirements.
Full step-by-step blog post on how to calculate your macronutrients: bit.ly/34hTCuM
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#macros #Nutrition #LiveLeanTV
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How To Calculate Your Macronutrients (HOW MUCH PROTEIN, CARBS, FAT) | LiveLeanTV
• How To Calculate Your ...
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[@LiveLeanTV]

QOTD: What are your macronutrient requirements based on the information in this post? Do you think your current diet is close to these numbers? ✔ Live Lean Body Quiz - Find the best program for you: bit.ly/2JKXWZU ✔ How many calories should I eat in a day: bit.ly/3aRFavV ✔ How to calculate how many calories and macros per meal: bit.ly/2Vgebns

[@LiveLeanTV]

Great job! Try to follow the 40% of calories via protein, 20% carbs, 40% fat approach just like described in the video. Focus your carbs on fibrous veggies, some fruit, and potatoes.

[@LiveLeanTV]

Yes I've found the same percentages apply when cutting

[@LiveLeanTV]

fruits are fine. refined sugars and processed "products" are a no-go.

[@LiveLeanTV]

if you're looking to add size, 40p40c20f

[@LiveLeanTV]

i prefer macadamia nuts but also love almonds, walnuts, and hazelnuts

[@LiveLeanTV]

Great question. I don't claim to be on top of the vegetarian style diet as I know it can be hard to get your protein numbers up. Suggest to focus on food combining (i.e. brown rice and beans), veggie protein powders, etc. Do your best. Just be sure the majority of your calories are coming from REAL WHOLE NATURAL foods and you'll be fine.

[@techful69]

Dude this is really good info... U serfs deserve more subs or viewers

[@leroybrown503]

Thank you so much for his video! I've been scouring the internet looking for this break down. Very well done. This is the most comprehensive and efficient video I have seen on the internet. Amazing!

[@bjornfsteen]

I tend to prefer more of a 30% protein, 30% carb, 40% fat breakdown when I'm maintaining. 40protein, 40 fat, 20 carb while cutting. Bulking: High carbs, high protein, 20-25% fat.

[@LiveLeanTV]

meat, veg, nuts and seeds make up the most of my diet which keeps me full and energized. The only time I'd eat bread is maybe on a cheat day

[@LiveLeanTV]

yes, these are for women as well. don't fear protein :)

[@i41mok2]

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!

[@stronghold429]

I've been looking everywhere for a way to effectively calculate the proper way to distribute my calories when i'm sort of sensitive to carbs, and your formula has helped me a ton. I'll be playing around with this a bit to see what works best for me, but thanks so much for giving me the tools to be able to do that...... .

[@cherylhlatshwayo3318]

🎉🎉🎉🎉 was looking for notes from school on this n u summarized it so we’ll 💯💯

[@LiveLeanTV]

glad it helped 💪

[@prettyinpink6159]

Wow this was so long ago and it's still just as helpful as it was 7yrs ago!! I'm late to this workout and diet thing I guess 🥴

[@LiveLeanTV]

Glad it was helpful!

[@LiveLeanTV]

if the nutrient content on the bag shows 100g and you only eat 50g...divide protein, carbs, and fats by 2 (100/50)

[@IvanHernandez-mb4mj]

Couldn't of had made it more simpler in under 6 minutes, appreciate it man💪🏼

[@LiveLeanTV]

Glad it helped!

[@LiveLeanTV]

i'm ok with them after intense training for a quick replenishment of burned glycogen.

[@jenwill051]

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.

[@Spiros_Pandis]

I've been doing Live Lean Afterburn for just over a week now and am seeing great results! I've always loved conditioning workouts and HIIT but LL Afterburn takes it to a whole new level!

[@gabsthebabs]

This video is great! It's the first time I've watched video that gives so much information and explains it for everyone to understand. This helped me out a lot!!

[@LiveLeanTV]

it will definitely help you obtain your goals MUCH faster if you do. Remember, your diet is key to living lean.

[@pinkheart315]

Its a lot to calculate but i did it as you explained easily how to do. Also calculated both the calories to maintain and calories to burn 5lb. Will try it

[@LiveLeanTV]

awesome job. Enjoy the Live Lean journey

[@LiveLeanTV]

Getting your diet in check is HUGE to lose weight. Now you know the fundamentals...how to calculate your calories, and how to divide those calories up between protein, carbs, and fats. All that's left is for you to take action and commit to it. PS. Insanity is a great program.

[@Itachisan125]

Hey Brad. I lost 38 pounds within 5-7 months thanks to people like you. Now at 17 years old, 170 pounds, Do I need to cut carbs now that I'm lean. How much carbs should i eat? Do I eat whole grain pasta/bread or do I have to cut completely?

[@LiveLeanTV]

It's BMR...make sure you watch the previous video to this

[@mandaajayne]

THANKYOU. Finally someone who can explain. You just made my life simple. 👌👍😆

[@mandaajayne]

Well you're doing a fantastic job. Love it. Definitely inspirational :)

[@LiveLeanTV]

fat and protein are much higher satiating foods than the highs and lows caused by sugary carbs. try eating a handful of walnuts 15 mins before a meal

[@LiveLeanTV]

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.

[@MrPreacherman777]

man I've been trying to get this forever thanks a lot

[@JolitaBrilliant]

considering i eat less cal a day when i don't do cardio i eat similar macros, love your philosophy

[@LiveLeanTV]

take 2500 cals x 40% for protein = 1000 cals/4g = 250g protein...etc

[@ayshachowdhury2984]

Makes so much sense. Thank you, I am sensitive to sugar

[@MCSpeelman]

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!

[@vijaypai7480]

Thanks Sir for this informative video. I couldn't help but divert my attention to your adorable dog & your beautiful home. God Bless You!

[@LiveLeanTV]

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.

[@mermaid21100]

I have not been loosing weight for about 6 months and I have tried everything. Ill give this a shot and hope it helps. Started insanity almost 3 weeks ago, hope it helps too. I have about 28 pounds to loose if I dodn't count muscle. Thanks for the tips Brad!

[@zom8808]

hows it been? it has been 10 years Lol!

[@Johnve33]

Thanks! Found this extremely helpful. Good luck with your channel

[@kronikzblehtcgs3303]

Man you made it clear and easy to understand, thank you so much , I’m a fan now and I’m going to subscribe 👌

[@LiveLeanTV]

Glad it helped!

[@LeeMurrayKing]

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????

[@LiveLeanTV]

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

[@LiveLeanTV]

no i don't... fibrous veggies are "free" foods...i'll be talking about this in an upcoming video

[@mermaid21100]

Awesome! I'm excited! Once I commit, I commit! Thanks again! :)

[@indiaslaver5948]

If someone doesn't know if he/she is sensitive to carbs yet, I guess 40-30-30 would be good. What do you say?

[@drewvanegmond5563]

Hey Brad! Took me a bit to find this video again. I've had people look at me like I was crazy when I said macro. So, maybe remind people this 3 part series is here? Thanks

[@jesusmanzanares1807]

Is this a diet for someone who is moderately active or for someone doing intense weight lifting 5 days a week?

[@fitme4965]

Thank you. Very informative

[@LiveLeanTV]

You are welcome!

[@AlexanderJimenezEuan]

I understood that insulin sensitivity is when you need small amounts of insulin to make your cells use the sugar in your bloodstream, and insulin resistant (not sensitive) you need a large amount of insulin for the same. Am I right?

[@satra270]

I'm watching this video it is pretty old 11 years old and today everything is insulin sensitivity and insulin resistant reason in trying to learn the way to calculate macros, if we would have listen to you sooner !

[@LiveLeanTV]

Yes, in addition to calories/macros, I've been talking for years about the importance of managing hormones and blood sugar for overall health!

[@ankitamodgilsharma-dr.6091]

very good video series regarding macronutrients

[@LiveLeanTV]

if you tend to store fat in your love handles, get bloated easily, and get carb cravings. The majority of people are.

[@LiveLeanTV]

i discuss it a little more on my blog for this video. link is in the video description above

[@WordsofLife-rp9xb]

good video, i have been trying to figure what impact calculating the impact converting to NET carbs has on my macros, this helps me to clear it up, thanks.

[@rohimabegum3772]

Thank you so much for this video, very helpful 😊

[@LiveLeanTV]

Glad it was helpful!

[@LiveLeanTV]

2500-2800 usually works best for me

[@zombiesgeek]

Could you suggest an dinner meal and before bed meal, any suggestions would be much appreciated

[@Popeye147]

Hey Brad, good video It may be a good idea (if you don't have it already lined up) to have a few meals that you eat or a general meal and break these down as Protein, Carbs and Fats. Sometimes it's not easy to understand how some food is protein and carb and what is strictly protein. Just a suggestion Thanks

[@LiveLeanTV]

i'm going to talk about that in the next video. stay tuned

[@josroday]

I feel you Chris!!! (: just started to and ready for the programs benefits :D

[@sunflower47]

Nice.. so helpful ..clear fundamental

[@adross3]

I agree with your method, but I'm sensitive to the carbs. I need carbs in the morning, but would like to follow your program. Any suggestions?

[@ajazahmed3694]

Thanks for sharing great information

[@joshuasmith9649]

Mannnn if you knew then what we would be dealing with now😮‍💨 2020-21 it’s been crazy

[@LiveLeanTV]

most of my carbs are post workout

[@brendacastillo281]

Hi Brad, hope you're doing amazing!!! I'll appreciate your reply to my question;) I just watched your videos re: BMR, Calorie calculation, Activity rate etc... I'am 33 years old healthy female, workout 3-5 x week, have high tolerance to carbs, Ectomorph body time. I am not that skinny though!! weight 138-140 Lbs Body fat % around 18% I am ok with the size of my body, but want to show more muscle definition. Base on the calculations I did: my BMR = 1658 Cal X 1.55= 2569 cal I want to lose body fat and show muscle definition. I broke down the total number in P 40%=1027=256g C 40%=1027-256g F 20%=513=57g What would your recommendation be? Regards, THANK YOU!!!

[@LiveLeanTV]

that's pretty much it

[@vikasbhandi4244]

Thank you so much bro u guided me soo much

[@elfridell]

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

[@alejandrobarajas486]

thank you this is very useful

[@LiveLeanTV]

Glad to hear that!

[@namratagoswami751]

This video is amazing!

[@ggbubbagump]

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

[@LiveLeanTV]

Check out my blog post on this...link is in the video description above

[@ShelitaRN]

Excellent Video thanks so much Brad, my ? is how can you tell if you are sensitive to carbs?

[@justin_robinett]

After all my calculations, I'm supposed to eat 90 grams of fat a day...What's the best way to do that healthily?

[@Dust_YourselfOff]

Great video man, Just one question. How do i know if i store insulin and sugars easily?

[@jngo2]

Hey Brad, My concern with a low carbohydrate diet is not feeling satiated. I've heard some tips such as eating your fat source at the beginning or 10-15 minutes prior to your meal, which causes the release of CCK and can help curb feelings of hunger, do you have other tips?

[@OneTheWhat]

Eating protein with carbohydrates will help with preventing hyperglycemia

[@junglecarl1977]

im on a mixed paleo.. I eat about forty percent of protein, forty percent fat, and twenty percent carbs.. and all my cabs is coming for veggis and fruits... ... i eat hundred grams fat perday... everyday.. and i getting ripped every week...i eat about six meal plus nighttime protein with fat... that i dont calculate my daily intakes... nightime protein is fifty grams of protein and twenty grams of olive oil.... im still getting leaner :D

[@ShelitaRN]

well that's me, you rock thanks so much for the speedy response!

[@emojki2008]

u r awesome, thank you so much for this video

[@zombiesgeek]

Would white rice, white bread and whole eggs help build muscle?

[@bubbles4buttons]

I thought about subbing until I saw you working in percentages...

[@ChristopherLamChamKee]

What exactly do you mean by "sensitive to sugars"??? Is this diabetes or prediabetes?

[@LiveLeanTV]

go check out my "Brad's Cookbook" playlist...tons of ideas there. also check out my cookbook, Eat Clean Live Lean on my website

[@kirstenified]

Would these percentages be the same for someone who is vegetarian or vegan? I'm vegan and trying to focus on keeping my protein up, but I know it's nowhere near 40%. Would love to get your feedback. Thanks!

[@TheChocolatelova]

can you please go in more dept about you recommend this macro split also can you go more in dept what would happen if you ate too much of a certain macro nutrient . also do you count your macros or just use a rough estimate ? how you prevent yourself from going over a certain macro ?

[@waqarghanisial2504]

Awesome Nice and informative Calculations, it would be great if you would have mentioned that food to as per your 2000 cal chart for me. Thanks anyways Thanks a lot

[@LiveLeanTV]

thats for the entire day

[@pete9715]

So far I went from 13% to 9%. Went from 170 to 165 I still bounce up to 168. 180 P 150 C 50 F. Should I drop carbs to 100 and maybe cycle day to day 50 carb, 100, 150 carb? I've got plenty of energy and I lost no strength in workouts. What's the lowest you can go on fat 30g? Looking to get 5% stuck at 9%-10%. Drinking plenty of water. Extremely confident with what I'm eating just want to get the belly fat off.

[@kmego2035]

By what did you mean about sensitive to carbohydrates? What define it?

[@LiveLeanTV]

non starchy veg are FREE foods. I don't count.

[@PeggyDellOrfano]

Hi Brad, i'm 53, 5'8" 207 lbs, my husband and I have been eating healthy, working out 5 days a week, we just don't know and very unsure about how many calories we should be taking in. I'm logging on Fitness Pal but this gets very confusing. I can tell that I've lost some inches, but the scale has not moved and the inches are few, my husband hasn't lost any. We both have desk jobs. My fat percentage is 37.4.

[@LiveLeanTV]

rice and eggs can...would rather you not eat the bread

[@iamstephanienie]

Are these numbers accurate for women as well? My numbers came up to 158g of protein a day, which sounds like a lot...

[@vtrboy34]

How can you only eat 100 carbs a day? Just my porridge breakfast comes to 75, a couple of bananas, and that's it 100 do you not eat bread?

[@kimvang94]

How does the body get energy from protein? We say it has 4 calories of energy, but protein in and of itself isn't combustible in the mitochondria like glucose and fatty acids are. Does the breakdown of protein into amino acids also produce glucose or fatty acids?

[@carlocanseco5583]

So 210g of protein, 210g of carbs, and 47g of fat??

[@Jaybird196]

What was the previous video? I can't see the annotations (mobile device). Thanks.

[@TheChocolatelova]

also when I was looking for info online about macros I didn't find a single video about a girl taking about macros . why is the mostly men count macros ? macros only for body building ?