How to Calculate Macros For Lean Bulking (In Less than 5 Minutes!!)

How to Calculate Macros For Lean Bulking (In Less than 5 Minutes!!)


today in five minutes or less I’m gonna be teaching you how to calculate all of your macros for lean bulking is by bringing you over to my demonstration board so for example purposes we’re going to be using a character named Mark who is 160 pounds has a height of 5 foot 10 and has 28 years old looking to bulk up so the first thing that we need to figure out here is how many calories mark needs on a daily basis so we’re going to be using this formula here this is the harris-benedict formula and I’m just gonna be simply plugging in all the information to calculate his base metabolic rate which is the exact amount of calories that he needs spent directly after that I’m gonna take into account his activity level by choosing one of these five options we have here multiplying that number and then creating a calorie surplus because that’s what you need to do in order to bulk and I’ll walk you through it right now okay the next important interval to take into account here is exactly how much activity level you or mark for this example gets in a day we’re gonna say for exemple Ettore purposes that mark here gets roughly moderate exercise three to five times per week we’re going to multiply his BMR by one point five five okay now the last thing that we need to take into account here is the fact that mark here is going to be bulking who wants to put on weight so that means we’re gonna need to create a calorie surplus number that we have here two thousand seven hundred and twenty four point four there’s the amount of calories he would require to maintain his body weight with all of these factors included his height his weight in his age and as well his activity level will give him a calorie surplus of about two hundred and fifty if you’re having a really tough time bulking up you may need to do a little bit higher I recommend between 250 to 500 calories so there we go this is the exact amount of calories that mark requires on a daily basis in order to build muscle okay now that we figured out the exact amount of calories we require to bulk up we’re now able to figure out what our macros are going to be in order for us to bulk up as well so how many grams of fat we need I’m gonna go to protein me how many grams of carbs we need so we’re gonna start this off first here by figuring out a protein one gram of protein per pound of bodyweight mark he weighs 160 pounds so we’ll need one gram for 160 pounds multiply that and Mark needs 160 grams of protein that is a little bit different here because you’re gonna want it in take about 20 to 30 percent of the amount of calories through your fat now you can decide this based on how much you’re able to eat if you find it incredibly difficult to eat a lot of food then you might want to have your love-love fats a little bit higher as you can see here the amount of calories and one gram of fat is 9 whereas in your carbohydrates per one gram of carbs there’s only four calories so for the exact same quantity you’re getting more than double the amount of calories you’re struggling to eat a lot of food then you might want to have that 30 percent of your diet being entirely fat if you’re having no problem at all then you can just stick with about 20 percent of your calories coming from your fat we’ll just say that mark here is only looking to get 20% of his calories from fat 20% will reflect 0.2 now all we got to do is convert this into the amount of grams of facts we’re going to get every day by referring back to this so that’s gonna reflect sixty six point one grams of fat every single day okay now for the last portion of this we’re gonna figure out our carbs and this is extremely simple all we have to do is have our total number of calories right here twenty nine hundred and seventy four point four calories and we just have to subtract that number from the amount of calories we have in our protein the amount of calories we’re having from our fat well you’ll remember here we only have our protein calculated in grams by using this legend here I’m gonna convert those grams into calories okay so with that calculated we found out that six hundred forty calories will come from our protein five hundred and ninety four point nine of our calories are gonna come from our fats add the two protein calories in fat calories and then subtract them from our total daily calories okay and now when we subtract twenty nine seventy four point four from the twelve hundred and thirty-four point nine calories we’re gonna be left seventeen hundred and thirty nine point five calories now don’t mind this little divided by four I’m gonna explain that right now we’re gonna refer again back to our legend here for every four calories of carbohydrates we have that’ll equal one gram of carbs so then to get that all we need to do here is divide this number by four and there you go we’ve now calculated the exact amount of carbohydrates we need let me simplify those here for you so there you go this is the exact amount of carbs fat and protein that you’re gonna be getting every single day and if you refer to the legend here it might make a little bit more sense when you notice that one gram of fat equals nine calories and that’s why your fat intake looks a little bit smaller than the rest if you’re 160 pound guy who’s at a height of 5 foot 10 and is roughly 28 years old your daily caloric intake is gonna need to be roughly twenty nine hundred and seventy four point four calories split up upon your macros right here for lean bulking that is you’re gonna need four hundred thirty four point nine grams of carbs sixty six point one gram of fat and 160 grams of protein that is if you’re looking to put on muscle I hope that was very quick and easy to understand explanation of how to calculate your macros if you’re trying to put on a lot of weight if you enjoyed the video be sure to give it a like down below and also be sure to subscribe for weekly workout tips and nutrition tips that you won’t want to miss thanks so much for watching guys and I’ll see you in the next video [Music] how to calculate nope

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