Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!

What’s going on Nation? Today
I’m going to teach you guys how to build a meal plan now obviously you can use the meal planner on my website
But it’s really important to me that you guys understand where these numbers are coming from and by the end of this video
You’re gonna know
Exactly how to calculate what you need to be eating a day for protein carbs fat and calories in order to reach your goal
Now in order to do these calculations
You’re gonna need to know a few things you have to know what your weight
Is your body fat percentage and what your base metabolic
Rate is or your BMR and what that is is basically how many calories you need to be eating a day in order to maintain
Your current weight now to do these calculations
I’m actually going to be using my information
So let’s take a look over here really quick my info right now my weight is
171 pounds and my body fat percentage is around seven percent
The first two numbers you need to figure out
What from your weight your body fat percentage is how much of that weight is fat weight?
Then the leftover is going to be your lean weight so in order to figure this out
I’m gonna take my body weight which is a hundred and seventy-one pounds
And I’m gonna multiply that by my body fat percentage which is seven percent and it’s gonna come out to twelve
Pounds so twelve pounds of my body is body fat
And the rest is gonna be my lean weight
So all I need to do is take my weight which is 171 and then subtract that twelve pounds and come out to
159 pounds
So right now my fat weight is twelve pounds and my lean weight is a hundred and fifty nine
Pounds remember this number who’s gonna use it later
Now I did my calculations
On my website for my BMR and what I want you guys to do is actually take an average of the two numbers you get
The first number is gonna be your BMR at rest so for me It’s
1832 calories and your BMR in motion well for me was two thousand one hundred and forty calories in
Order to get an average of those all you’re gonna
Do is add them together then divide by 2, so
My on average BMR daily is two thousand three hundred and thirty six calories. That’s how many calories
I need to be consuming a day in order to maintain my current weight now typically if you want to lose weight
You want to be
250 to 500 calories below this number
And if you want to gain weight you want to be 250 to 500 calories over that number
But keep this in mind because gonna use that later
The first I’m gonna figure out is how much protein you should be eating a day in order to reach your goal
So what this means is we have a scale of how much protein you should have
Go on the lower end of the scale, which is around one gram per pound of lean weight
That’s if you want to maintain or lose body fat
If you’re trying to gain muscle you want to go towards the higher end of the scale which is 1.5
grams per pound of lean weight so very simple calculation one times
159 which is my lean weight comes out to 159 grams now for me my goal is to gain muscle
So I’m gonna go to that 1.5. Grams per pound of lean weight, and it comes out to
239 grams that’s how many grams of protein I need to be eating a day in order to reach my goal
The next I’m gonna do is figure out what your fat should be for the day
So it needs a fat multiplier once again using a scaled system the lower
End of the scale is if you want to maintain or lose weight the higher
End if you’re trying to gain weight so the low end of the scale is you would multiply your lean weight once again by
0.35 so
Times a hundred and fifty-nine equals 56 grams if you’re trying to gain muscle or so what I’m trying to do you want to multiply
Your lean weight by 0.5. Which is the higher
End of the scale and that comes out to 80 grams so as of right now
I know that if I’m trying to gain muscle and make lean games. I want to stick to out
239 grams of protein a day and I also want to stick to around 80 grams of fat a day
Now before we figure out what your carbs should be I want to teach you guys some numbers really quick
You need to know what your macros are from grams to calories your protein 1 gram equals 4 calories
4 carbohydrates the same exact thing 1 gram is for calories and for fat one gram actually equals 9 calories
So keep this in mind as we move down the list to figure out what your carbs should be for the day
Before we figure out what your carbs are utilizing the carb multiplier
We’re going to figure out how many calories you’re consuming right now and protein and fat
So protein my number over here was 239 grams
times four comes up to
956 calories for your fat once again. I took the 80 grams
I’m gonna multiply that by nine and that comes out to 720 calories if I add these two numbers together
My total is one thousand six hundred and seventy six calories. That’s how many calories
I’m consuming just for my protein and fat that I’m eating every single day
Now in order to figure out what your carbohydrates are gonna be we’re gonna have to take that leftover calories from what our BMR is
minus the total calories from protein and fat
And so remember I told you to keep in mind that range of 250 to 500 calories
My goal is to make lean gains where I’ve been doing is going
250 calories over my BMR which came out to two thousand three hundred and thirty six calories for the day
And so I added that up over here so my current BMR right now for my goal
Which is the gain muscle is gonna be that two thousand three hundred and thirty six plus two hundred and fifty calories
Which comes out to two thousand five hundred and eighty six
So this is my total calories of how much I should be eating a day
And so in order to figure out how many how many grams of carbs you should be eating a day
You have to first figure out what those leftover calories are and the way you do that
It’s very simple
you take your new goal for your BMR and you subtract it from the amount of calories you’re taking in right now from protein and
Fat and that’s gonna come out to nine hundred and ten
Calories and all you’re gonna do to figure out what your carbs are in grams now remember per gram of
Carbohydrates is four calories so nine hundred and ten calories divided by four comes out to
228 grams so in order for me to reach my goal. I need to be consuming
239 grams of protein 80 grams of fat and
228 grams of carbohydrates, and I rewrote those numbers up here
And I also put the calories on the right-hand side just so you guys could see those so protein
239 grams times four is
956 calories
228 times four is nine hundred and twelve calories fat 80 grams times nine
It’s seven hundred and twenty calories, which comes out to two thousand five hundred and eighty eight now
I know I told you guys my goal was two thousand five hundred and eighty six the only reason why its off by a few
Calories is because I rounded some of the numbers up and that’s normal
But now that you have these numbers
This is basically like your your baseline starting point as you continue to exercise and you continue to push yourself and reach new goals
You’re gonna have to manipulate these numbers also
everyone’s body is different and you’re gonna digest food differently and you might react to certain amounts of carbs or protein differently and so for
Me I started off here and what I ended up doing is manipulating
Those numbers because I noticed that as I was eating more carbohydrates
I was starting to keep more body fat around my torso area, but before I get into those numbers
I want to explain something to you guys real quick that might help you manipulate what your current carb intake is based on your goals
So carb intake guidelines for accelerated fat loss you can be between 0 and 50 grams range
But I would not recommend
Staying in this range too long because it’s not a healthy range to be in
If you’re preparing for a show or a wedding or a photo shoot you might want to stick to that range to drop some weight
real quick
But you’re gonna have to make sure you have at least one carb refeed day a week
so that you don’t end up getting sick or losing too much weight or feeling too weak and on a refeed day usually you just
Kind of pump up your carbs to like between 200 and 250 grams
Maybe even as high as 300 grams just to replenish your glycogen stores
Now for fat loss a good range to be in is between 50 grams and 100 grams
For maintenance you can go between a hundred grams at 150 and maintenance just basically means kind of stay where you’re at
For weight gain you want to be between 150 grams and 300 and anything really over 300 is gonna be the excessive weight gain
Category we’re actually gaining more weight, and you really need – you putting a lot of excess body fat
So for me what I did was I
Manipulated these numbers and I came to this conclusion down here so my daily macros as of right now is I’m eating about
250 grams of protein so I bumped that up from 239 I’m eating only on 150 grams of carbs
Which previously it was 228, and I’m eating a hundred grams of fat
Which before was 80 grams you have to understand something
The amount of calories you’re consuming a day, it’s very important
So I know that I need to be eating at least 2,588 calories, so if I’m gonna start taking carbs out
I’m gonna have to bump up my protein and fat in order to make up for those lost calories
And that’s why I was able to bump my protein up and bump my fat up while I lowered my carbohydrate intake for the day
So I hope this video was very informative for you guys and as you move forward you start to reach your goals
I want you guys to make sure you’re coming back to here because your body fat percentage changes
And as your weight changes you might have to make some small calculation changes to what your protein carbs and fat are for the day
Now if you don’t want to go through all of this all the time
And if you don’t want to have to add up your macros every single day from all the food you eat
You can utilize the meal plan system on my website because it’ll do all of that stuff for you
And you can even actually enter all your custom foods in as well
Or you can use my meal plan app and it has a barcode scanner
Where you can basically get your favorite foods scan the barcode with your phone
Automatically add in all the protein carbs and fat calories for that item and then help you add them up for the day as well
So I hope you guys enjoyed this video if you want to try my meal planner out for one month free use the promo code
freefitness for more great tips exercise in routines feel free to join me on Scotthermanfitness.com and as always
More good stuff coming soon. See you guys

William Babineau


  1. Hey Scott,
    So when I use your calculator on your website and it asks me to first put my weight in. Do I use my lean weight that I calculated or my full weight. For instance my weight is similar to yours at 170 and my lean weight is 151. Which do I use to calculate my Rest and “in motion” numbers
    thanks !

  2. About calories, do you need to make up for a defecit after adding that +250 for lean weight gain?

    For example, if your calorie count is 2450 and you burn 300 in the gym – do you need to consume a total of 2750 to stay on track?

  3. Your protein is higher than your carbs? That's not I've learned from Jay Cutler, Lee labrada, and Evan Centopani

  4. You are taking your weight in pounds and nutrition in grams… doesn't make sense…either weight should be in kg

  5. Do KETO with 300g of fat 150g of protein or 200g and 50-70carbs, you will feel amazing and have a higher metabolism

  6. Thank you scott. You are the best. Helping newbies like me engaging the fitness world.

  7. You know you have to eat like a kilo of meat everyday to fulfill that protein intake? Does that make sensei? You sure it's not per kilo of lean weight and not per pound? According to those numbers I would have to be eating 600gms of meat every day. It's a little bit extreme. All considering only about a quarter of the meat you eat is pure protein. Depending on the type of meat of course.

  8. Hey! I think you have a mistake, it is actually 1 gr per kg of weight not per pound, that would be too much!

  9. So, how about the metric system? Can I like use kilograms and multiply that with my bodyfat or will it be off?

  10. Hi Scott. I want to tell u that the calculator on your site is not saying the same like u in the video.

  11. My values for calories are 1840 and 2840 but my goal for lean mass gain is over 3000.

  12. The average of those 2 is 2340 calorie so for maintening and if i add 250 calories for lean gains is 2590 calories. Your calculator say 3050 calories.

  13. Thanks Scott, brah, appreciate the time you spent to show this, cant believe how easy it is to calculate you nutrients relating to personal goals, set the facts straight for me, thanks brah

  14. This is the 3rd time I’ve come back to this video over the past couple years. It is the most detailed I’ve seen on YouTube. I start then work/kids/ life in general stops me. I really wanna get in shape, I’m starting to feel old and very tired all the time. I have so much potential, but I just feel like I’m in a marathon that I’m starting 6 years late. Hopefully I can maintain this time around. Thanks for the video Scott. Good luck everyone.

  15. Im still confused i have trouble processing all this when im alone at home figuring out what ama eat its frustating

  16. I’m confuse . I’m 172 lbs. how do I divide calories per meal or per gram per meal?

  17. I don't understand why you would increase your fat and decrease the carbs to reach your macros. Wouldn't be better if you do it the other way around?

  18. I finally understand this crap. 😂

    No one has ever been able to explain it like this.

    Appreciate it man!

  19. finally … it's actually simple to do :o, thank you for explaining/visualizing it in an understandable way 😀

  20. So far, i gathered this. Don't quote me, but here are some of the nutrients we need and the amounts they should be taken.

    "There are 16 essential minerals: calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium, iron, zinc, copper, manganese, iodine, and selenium, molybdenum, chromium, and fluoride.

    Your levels should be the following:
    Vitamin A: 30-95 mcg/dL
    Vitamin D: 30-60 ng/mL
    Vitamin B6: 5-24 mcg/mL
    Vitamin B12: 200-800 pg/mL
    Folate: 5.4-40 mg/mL
    Calcium: 5-10.3 mg/dL
    Magnesium: 5-2.4 mEq/L
    Potassium:5-5 mnol/L
    Iron: 25-170 mcg/dL
    Zinc: 60-130 mcg/dL
    Omega-3s: These fatty acids are crucial for normal metabolism and play a role in everything from cardiovascular to mental health. However, most people eating a standard American diet don’t get enough omega-3s. Your blood level of omega-3s should be: – 8 percent or more of your total fatty acids.

    Source(s): https://www.rainbowlight.com/blog/nutrient-deficient-find-out/ And Google

  21. Hey, there is one thing I don’t understand… when Im trying to get lean muscles (calorie surplus) and Im heavy lifting – should I add up the calories I burned on my trening? Should I eat more kcals on my trening day and less on my rest day?

  22. When I seen that board the first thing I thought of was the menu at burger king

  23. Probably you will never answer but what if I Increase the intake of protein and lower the fat intake ?

  24. im so confused the calc on the site is like 3k cals and im the same height and weight as scott and hes eating 2500 cals?

  25. Yo Scot I'm a nutrition student. Your supposed to multiply 1.5 (protein per body weight kg) by your lean muscle in KG. Lbs is too high. If your eating 200gms of protein that's like 200×4= 800calories from protein alone. Wtf? Hello kidney failure.

  26. my mom making everyday czech meals,,i dont know how to count how much caloloiries and proteins it have.

  27. The part calculating protein is wrong because you're using pounds for your weight, so it doesn't make sense that you get a result in grams. Convert your weight to kilograms.

  28. Yeah you made it really complicated I lost you 20% into the movie video. That's a lot of riding in a lot of words this generation is not ready for this #boring

  29. he is using imperial units for his weight but then results are in metric units, so is this legit? I feel like some on this is not right

  30. This video is very Informative. Thank you Scott. I will spam this to every fitness Freak that I had ever known.

  31. Okay, stop, here is my diet plan for u guys
    Eat healthy(u know what to eat, and how much to it, ur body knows)
    Drink more water
    Eat more vegis, fruits that contain much fiber,
    Chew your food more, so it can easily digest by your system


  32. What if I don't know my current body weight? I don't have a weighing scale so should I just take an approximate of my weight?

  33. Bro, you're not at 7% body fat…More like 15% …don't be delusional

  34. The fact that you put this much effort into helping people with there diets is reilly cool, so thank you I appreciate it

  35. Can you just increase fat and lower carb intake for the same effect if the calories are the same at the end?
    Edit: Nvm, it was answered at the end of the video (yes). Thanks!

  36. By far the best and clearest video I’ve seen on macros. Thanks Scott. i have a question do i have to adjust my macros if i workout on that day and burn 1000 calories?

  37. Why the protein amount is so much shouldnt it be 1.5~2 grams of your body weight in kg??

  38. don't understand why my carb intake is so high 305grams with my calculation, 379 using the calculator on your site. Can i send half the grams from my carbs to the protein side? Is this too much of a boost on the protein side with my body fat being 25%?

  39. I don’t understand why he changed his macros st the end. I thought the whole point of the calculation was to calculate your protein and fat intake then the rest on carbs but he changed the numbers at the end. Could anyone explain to me why he did so please?

  40. Dont listen to this guy. You must focus on the overall calories of the food and not the protein fat and carbs. In the video he used protein fats and carbs as the calories to meet the needed calorie intake. Dont base on macros because foods contain other things like sugar than just protein fats and carbs. If you base on the grams of protein fats and carbs, you will get fat because the sugar and other things on the food has also calories.

  41. Im trusting myself with this guy if it doesnt work, i dislike

  42. So for the 2588 calories is the supplements with amino acids and creatine we use for exercise included or that would be extra?

  43. My problem is that I eat a lot of vegetables and have no idea of what anything equals. How does 6 leaves of romaine lettuce break down, etc?

  44. ON rest days, I know im supposed to cut down on calories but what about the macros? thanks.

  45. I'm very confused how these numbers are supposed to work out.
    He recommends eating as low as 1g of protein and 0.35g of fat per lb of lean weight if your goal is weight loss. If I was to take his advice and eat protein and fat in those weight loss ratios, I'd be at 138G of protein, and 49g of fat (843 calories total)… but then to stay within 500 calories of my 2300 calorie average BMR, I'd need to eat ~240g of carbs (962 calories). 240g of carbs is in the "WEIGHT GAIN" bracket.


  46. old video but great video. Ive done my calculations and came out to 375 grams of carbs/day. seems like a lot, like ALOT, what do you think?

  47. Hi, can you tell me here you got the fat figure of 0.35 to 0.5gram per pound lean weight? is there a reference for this please , thank you

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