The Formula to Use to Calculate  Your Macronutrients 

Step one:

Decide what your metabolic rate is-slow, moderate, or fast.

If you think you have a pretty slow metabolism, multiply your current body­weight by 12.

If you think your metabolic rate is somewhat moderate, multiply your current bodyweight by 15.

If you think your metabolism is fast, multiply your current bodyweight by 18. For example, if a bodybuilder weighs 200 Ibs and has a moderate metabolism, the equation would be 200 x 15 = 3,000. 

Step two:

If you decide to follow a diet that consists of 30% protein, 50% carbs, and 20% fat, plug them into the following formula.

Protein: 3,000 calories x .30 (30%) = 900 protein calories divided by 4 = 225 grams of protein per day.

Carbs: 3,000 calories x .50 (50%) =1,500 carbohydrate calories divided by 4 = 375 grams of carbs per day.

Fat: 3,000 calories x .20 (20%) = 600 fat calories divided by 9 = 67 grams of fat per day.

Step three:

Now divide your calories and total grams of fat, protein, and carbs by the number of meals you’ll be eating each day. In the case of most body­builders, it should be six meals per day.

So, for example. 3,000 calories divided by 6 (meals) = 500 calories per meal.

225 grams of protein divided by 6 = 37.5 grams of protein per meal.

375 grams of carbs divided by 6 = 62.5 grams of carbs per meal.

67 grams of fat divided by 6 =11 grams of fat per meal.

This formula can be used to determine any macronutrient balance, whether it’s 30/40/30 or 30/50/20.

Some people eat more carbs earlier in the day, while others spread them out evenly. Each individual needs to decide what works best for him or her.

The #1 enemy of your goals

The #1 enemy of your goals

If you could call out the #1 enemy of your goals, what would it be? There are so many to choose from:
Not having enough time, Lack of support, Not knowing what to do, Your genetics, Pizza…
The list goes on and on!

read more
Your new favorite cookie recipe

Your new favorite cookie recipe

Are you a fan of no-bake cookies? Soooo good!But have you ever seen the original recipe? Talk about fat and sugar bombs … whoa!Not anymore … I’ve got a healthified version for you that’s a lot less sugar, and – bonus – it’s loaded with fiber and antioxidants.

read more
Setting realistic goals

Setting realistic goals

Every once in a while I get a panicked email or call from someone who wants to “lower their cholesterol down x points before their next doctor’s appointment a month from now“ or “get ready for a marathon in two months”. Don’t get me wrong: Those are all important goals … but they absolutely are not possible (at least in a healthy and sustainable way) in only a month or two!

read more
Upscale sandwich shop recipe inside…

Upscale sandwich shop recipe inside…

Ever eaten at a gourmet sandwich shop and tried something new … and was BLOWN AWAY by the deliciousness?!Well, I’ve got a recipe for you today that’s based on one of those sandwiches. I’m drooling just thinking about it. It’s crunchy (the toasted bread) … creamy (the avocado & hummus) … and tangy (the sauerkraut).

read more

Rob is the owner and founder of Fitness Lifestyle Personal Training.

He has been training for over thirty-three years; seventeen of those years as a personal trainer helping others reach their goals.