03 July 2015

How To Build A Meal Plan - Learn To Calculate Macronutrients To Meet Your Goals

Step by step guide to an easy way to build your own nutrition plan, that meets your needs and will help to you to your goals. Step 1: -Convert your weight into ...

hi I'm Rick Clark on in and I say

certified personal trainer and in this video I'm going to show you how you can build your own nutrition plan and the needs your goals and we'll help you to get to your goal now for you to be able to do the following calculation you need to know your body weight and your body fat estimates tip number one you need to calculate your total daily energy expenditure or tdee so in order to do this you need to convert your body weight kilograms now let's say we have a 200-pound male and we want to turn into kilograms we divide that 200 pounds by 2.2 and we find out that it's ninety point nine kilograms second step you need to multiply your weight in kilograms by 24 and if you're a female first multiply by 0.9 and then 24 so if you're a 91 kilo male you would multiply that by 24 to get 2184 kilocalories now take a look at this chart here and find your body fat range and the corresponding multiplier and multiply by that number so for example our ninety one kilo male would multiply is body fat that is from 15 to 20 percent by zero point nine five to get the total amount of calories that is

2057 kilocalories now this is your basal metabolic rate or BMR this is how many calories your body burns to maintain vital functions at rest now in order to find your total daily calorie expenditure you need to multiply your BMR by your activity level multiplier now take a look at this chart right here and find your activity level and the corresponding multiplier so let's assume that our male of ninety-one kilos is a couch potato so in his case we will multiply his BMR by one point three and his BMR was two thousand seventy five multiplied by 1.3 we get two thousand seven hundred kilocalories this is his total daily energy expenditure for tdee this means that if he will eat two thousand seven hundred calories per day he will maintain his weight if he will eat under two thousand seven hundred calories he will lose weight if he'll eat more than two thousand seven hearts he will gain weight easy now remember the one pound of body fat has 3,500 kilocalories so if you need a 500 kilo calorie daily deficit you will lose one pound of body weight per week so now you can calculate how many calories you

should be eating to gain weight to maintain your weight or to lose weight now the next step is to find out how many percentage of that daily calorie amount will be proteins how many percent will be carbs and how many percent will be fats now all this depends on what is your goal now let's say our 200 pound or 91 kilo male wants to lose weight and we will go with the 500 calorie daily deficit so his PDE is 2700 calories now he wants to lose one pound of body weight per week so we need to - that 2007 are by 500 calories to get 2,200 kilocalories so out of those two thousand and two hundred kilocalories how much should be protein how much to be cars - how much - depends if he wants to build muscle if he wants to gain size he would have to eat at least 50% carbs but in his case he wants to lose weight and now everything depends on your body type and your insulin tolerance all those factors but let's say a basic rate would be 45 percent protein 35 percent carbs about 20 percent fats now one gram of protein has four calories as do one gram of carbs has four calories as well whereas fat has nine calories per gram a good rule for protein intake is 1 to 1.5

grams per pound of body weight so in our 200 pound male example he would have to be eating at least 200 grams of protein per day now we know that 1 gram of protein has 4 calories so 200 grams of protein has 800 calories now we have to - that a turn for the two thousand and two hundred and then we have what's left for the fats and for carbs so two thousand two hundred - 800 is 1600 kilocalories that's what we have left now the next step is that you should calculate in same fashion the amount of fats the amount of fats I said 20 percent so let's say the daily calorie intake is 2200 so you would take 20% out of that and you divide it by 9 to get the Granick amount of fats and the rest will be carved the important thing is to eat the carbs either in the morning before training or just after training so that is an easy way you can calculate your own personalized meal plan now the hardest part of it is to calculate the exact amount of each food you should be eating to get that calorie intake per day or that drumming tape of protein carbs and fats that is too much for you I can help you go to my website and check out my meal plans alright guys

thanks for watching this video if you have any questions comments leave them at the comment box below I will get back to you and don't forget to check out my Facebook page Instagram Twitter and please subscribe for my youtube channel so you can see more videos like this