Original subtitles

In this video I'll show you the easiest way to calculate your nutrients for whales.

So the right amount of protein fat and carbs gain this right is extremely important for your diet success.

And I will take you through the process step by step

when setting up a weight loss diet.

Most people begin with their calories which is a good start.

But if you don't watch your macros dealing protein carbs than Deitrich fast you will run into problems.

That's because your macros especially a protein intake with Herman how you lose weight which can fat

loss muscle loss was of course what we want to accomplish is pure fat loss.

So optimizing your Makris split is extremely important.

Protein is always the most important matter nutrient.

So let us see how much protein you need for weight loss.

First of all what is protein protein.

More specifically amino acids are literally the building blocks of tissue your body uses them to build

and repair muscle tissue.

Which is why having enough protein in your system is a necessary Fairman to maintain muscle mass when

wanting to lose fat.

That is if you don't consume enough protein when you're dieting your body will not only burn fat but

also your harder muscle.

This is not what we want.

So make sure you know how much protein you need to consume every day.

Fortunately this is pretty straightforward the optimal protein intake lies anywhere between 0.8 to 1

gram per pound of body weight per day.

This range is what has been shown to maximize muscle growth in clinical studies and should be illegal.

This of course assumes you exercise regularly and also be some sort of resistance training exercise

at all.

We just do cardio.

You can probably go a little below this range because you don't stress your muscles as much.

But since you're motivated and know the benefits of resistance training I will assume you do the gym.

Let's look at example to clarify this.

A 100 pound male which has an average intake of somewhere between 145 grams 180 grams of protein per

day.

If you hit this range every day it will be fine.

And don't worry about getting enough protein.

If you want to be even more specific about where exactly fall along this range are the two factors that

will determine this body fat percentage activity.

Simply put I believe you are meaning the more muscle and so fat you have the more protein your vitamins.

The same goes for people who are more active either with their training dream or hobbies or earlier

than 10 percent body fat for men or 24 percent for women.

Or if you're very active and trained with high intensity then you probably want to shoot for one gram

of protein per annum.

This also applies if you follow a very drastic calorie.

This next how much fetching it for weight loss.

This is a lot simpler and calculating protein is in order to maintain your general health and fitness.

You only eat around 0.3 grams per pound of fat free mass produced fat free messes everything in your

body isn't fat.

So for example muscle water bonus this value translates to roughly 15 to 20 percent of your maintenance

calories.

For most people it is a value that should not undercut over your diet and to lose weight.

And when you want to build muscle.

So if we assume that our 100 people has a maintenance intake of 2500 calories that means you should

consume around 20 percent of that fats which would be around 500 calories.

Now this might sound like a lot of.

But remember that when fat has around 9 calories.

So this translates to about 45 to 55 grams of fat per day.

And Leslie Carcetti for us the role harvesting way of status is very controversial and always hotly.

I'll try to make up your diet as simple as possible.

So here's my recommendation based on what we know from scientific studies about the actual current.

If you don't exercise and cars are completely marginal You can include them or cut them for me.

But if you regularly exercise and they're pretty much most carbohydrates for the body's preferred energy

source and as long as you stick to quality sources you will definitely feel the difference.

OK.

So let's assume you do an exercise.

How many grams of carbs do you need that in my meal plan Mattieu program and your specific recommendations

based on different world tests.

These are also valid and weigh all states.

They would make things a little too complicated.

So what I recommend is that if you exercise your stomach can handle carbs.

You silly for the rest of your daily calories with them.

I'll show you how to do this.

OK let's pull everything together based on the ideal and taste for protein carbs fat.

We can set up a diet that will be ideal for Fats.

Let's take the example of the 100 pound men.

Worst of times is calorie means that it will be around 2500 calories to create a calorie deficit.

We will subtract 20 percent from you and get it daily.

You can take 2000 calories to calculate protein intake times 0.8 by 180 and get 145 grams.

So his protein intake is at least one hundred forty five grams per day and says one gram of protein

has 4 calories that translates to Feiffer.

Hello is all protein.

Let's roll this.

Up to six arguments next.

Fat 20 percent or two thousand five hundred calories 500 calories which is minimum fat.

Because what we have has nine calories that translates roughly 50 grams per day.

This leaves us with 900 calories and accounted for.

Like I said before I recommend you fill the rest with carbs.

This means you should consume around 900000 cars were 225 grams.

Because like protein 1 gram carbs.

As for calories you might simply calculate calories.

Nancy drink protein and fat while eating the rest for carbs.

What you don't is let's assume you have a maintenance calorie intake of 2000 which is always lower than

in our last example because when you don't exercise your body needs less energy.

What would your macronutrients look like that first to create a deficit.

Me again subtract 20 percent from 2000 calories which leaves us with 1600 calories as the target.

The calculations for protein also states.

Again you multiply your weight by 0.8.

So for someone who weighs 100 pounds this would again be at least 145.

That's pretty ask for that.

Take your maintenance calorie value and multiply it by 0.2 percent.

In this case that would be four hundred forty five grams of fat pretty.

If we subtracted how we use protein and fat from 1600 This leaves us with six from Elway's and a half

not unlike some exercises you don't really need the carbs everywhere else because you don't do it.

And you could theoretically keep them to a bare minimum.

So this leaves you with a choice.

You can fill the remaining calories with either protein more fat or cars or a mix of the three.

Now you though either choice will be fine from a general how you as long as you stick to all the people

foods.

I still recommend you fill them with either quality cars protein.

Why.

Because fat simply too calorie dense one gram of fat use 90 percent which means you can much more easily

over time.

Another problem is that these foods don't make you feel full for as long as 40 complex carbs are approaching.

So the bottom line is that doing exercise I would still to some karst in your diet maybe that helps.

And then use the remaining calories for some more protein and maybe a bit more fat if you really want

to stretch you really enjoy a lot less hunger and cravings than if you allocate all your own risk of

course you also want to take into account personal preference.

There are people out there need a higher effect.

So always adjust these rules to individual needs and that's pretty much it.

Follow the steps to the pathway remet nutrients and you will be on the right way to designing your diet.