Ask the RD What s the easiest method to Calculate Macros


Ask the Pro Trainer: Macros for Bulking & Cutting

Video taken from the channel: ALLMAX Nutrition


The Easiest Way to Calculate Your Lean Bulk Macros (Step By Step)

Video taken from the channel: Jeremy Ethier


How To Calculate Your Macros for Optimal Results “IIFYM”

Video taken from the channel: mountaindog1


How To Set Your Calories & Macros (better than an online calculator) | 068

Video taken from the channel: Mike Vacanti


Ask Dr Mike: How to Calculate Macronutrients

Video taken from the channel: Mike Roussell


Calculating Macros & Biohacking for Weight Loss

Video taken from the channel: Thomas DeLauer


Macro Beginner’s Calculation Guide Dietitian

Video taken from the channel: Kara Corey Fit Life

Counting macros takes time and patience, not only to find your optimal ratio, but also to track, calculate and balance your intake. The good news is it’s often the best and most effective way for some people to start paying more attention to their food choices and nutrition labels.It’s also a great way to set goals and keep yourself accountable. Counting macros takes time and patience, not only to find your optimal ratio, but also to track, calculate and balance your intake.

The good news is it’s often the best and most effective way for some people to start paying more attention to their food choices and nutrition labels. It’s also a great way to set goals and keep yourself. The most important steps in counting macros are setting a calorie goal and macronutrient range for carbs, protein and fat that works best for you.

Then, log your food intake and aim to stay within. Now that you know which macro ratio works best, you can figure out the actual number of macros you need and keep track of them in three basic steps: 1. With so many calculators and coaches out there, you’re totally right.

It can be confusing and overwhelming. Which is why when it comes down to it you need to understand that there are NO magic macros to give you the results you want. You can honestly find success with weight and/or fat loss with different macro ratios.

Macros, short for “macronutrients,” is the term used to describe the three major (or macro) nutrients: protein, carbohydrates, and fat. Rather than placing all of your attention on counting calories or demonizing certain macronutrients, IIFYM focuses on meeting daily macro. The macros diet “is a flexible approach to eating healthy while still enjoying the foods that are delicious to you,’ says Arizona–based sports nutritionist Paul Salter, MS, RD, CSCS. But. No macro mix can save you if you eat way too many calories or way too few.

Yet your macro mix is an important consideration. Your body type, metabolism and weekly physical activity level all have some bearing on your ideal percentages for that moment in time. But that doesn’t mean it will be the macronutrient ratio you’ll use forever.

Inactive: Never or rarely include physical activity in your day. Somewhat active: Include light activity or moderate activity about two to three times a week. Active: Include at least 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity at least three days a week. Very active: Include large amounts of moderate or vigorous activity in your day. As always, it’s best to check with a registered dietitian or doctor before making these changes, particularly if you have medical concerns.

Tags ask the dietitian eating for weight loss losing weight macros nutrition tips science-backed advice.

List of related literature:

Through some trial and error, you can find the macros that work best for you.

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

In the following pages, we’ll run through the ins and outs of calculating and tracking your macros.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
by Leanne Vogel
Victory Belt Publishing, 2017

Remember, the macros you have calculated are purely a starting point.

“Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes” by Suzanne Ryan
from Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes
by Suzanne Ryan
Victory Belt Publishing, 2017

Exactly what macros work for you is something you will have to figure out for yourself.

“Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out” by Cristina Curp
from Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out
by Cristina Curp
Victory Belt Publishing, 2018

Frequently the macros that increase efficiency the most are simple in concept and in the amount of macrocode required.

“Inside AutoCAD 2002” by David Harrington, Bill Burchard, David Pitzer
from Inside AutoCAD 2002
by David Harrington, Bill Burchard, David Pitzer
New Riders, 2002

What are macros?

“Programming Language Pragmatics” by Michael L. Scott
from Programming Language Pragmatics
by Michael L. Scott
Elsevier Science, 2009

There are apps you can use, such as MyFitnessPal, to calculate macros.

“Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle” by Natasha Newton
from Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle
by Natasha Newton
Victory Belt Publishing, 2018


“Radiologic Science for Technologists E-Book: Physics, Biology, and Protection” by Stewart C. Bushong
from Radiologic Science for Technologists E-Book: Physics, Biology, and Protection
by Stewart C. Bushong
Elsevier Health Sciences, 2013

Macros are recorded.

“Managerial Decision Modeling: Business Analytics with Spreadsheets, Fourth Edition” by Nagraj (Raju) Balakrishnan, Barry Render, Ralph Stair, Charles Munson
from Managerial Decision Modeling: Business Analytics with Spreadsheets, Fourth Edition
by Nagraj (Raju) Balakrishnan, Barry Render, et. al.
De Gruyter, 2017

All the macros you record using the Macro Recorder are subs, as are many of the procedures you’ll look at in the rest of this book.

“Mastering VBA for Microsoft Office 2016” by Richard Mansfield
from Mastering VBA for Microsoft Office 2016
by Richard Mansfield
Wiley, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Why would I create a diet plan myself when there are people who certainly do that better then me? Visit NextLevelDiet and get your personalized meal plan.

  • I have an interesting question, you may make a video on this topic
    First of all, I am one of your biggest fan, got many useful advices from your videos, thank you so much
    The question is, we know that the problem in arteriosclerosis, plaque formation, and cardiovascular problems is from inflammation and and oxidation of LDL, which is mainly due to sugar, but… there are elements other than sugar that can cause oxidation, iron for example, so…if I am in keto, and restricting sugar, I may have excess iron in my body, which is capable of oxidizing LDL, in that situation, will be dangerous that I am consuming too much fats which in turn automatically raises my blood cholesterol level?
    I hope you can clear this point, because if so too much fat in keto will still be dangerous and risk factor for cardiac disease in spite of not taking sugar.
    Thank you in advance

  • Hi Tom, I give myself a bowl of oats every now and again when i fel the keto thing dragging. I dont think it breaks the bank, any thoughts about cheating with a small amount of good carbs?

  • Great advice! So, I understand when or why I would adjust the total calories or the protein intake and I guess the amout of carbohydrates depends on my level of daily activity, correct? But what about fats? How does my fat intake correlate with how my body functions or what I experience?

  • I want to understand the math behind determining macros. Sure its convenient to get it from a website but like you said, i wouldn’t know how they got to that number. 50 years ago how did they determine macros, if macros are THIS important there has to be some pen/paper alternative to getting to the numbers.

  • Yes! Finally so helpful! Tracking my macros is the last thing I feel like I need to learn. I get how to figure out how to calculate and all that jazz but not the actual track your food part. Sure I can mean I can track chicken rice and broccoli but Im a busy mom with a full time job. I intuitively eat. What I mean is say Im cooking stir fry for 4 people. I just eye ball out my portion. Or if I make spaghetti I separate out my scoop meat sauce to eat with my zoodles or lentil zucchini noodles. No clue how to track meals like that. I just dont see my self measuring 20 ingredients sometimes. Help!! I feel like this is necessary for me to learn to take my fitness to the next level.

  • Why would I create a diet plan myself when there are people who certainly do that better then me? Visit Next Level Diet and get your personalized meal plan.

  • You have become my obsession, love all your videos but I think this will be my fav series. I love love everything about nutrition and I’ve been tracking macros for a little over 1 yr, I can say I’ve finally found a healthy way to keep me consistent and accountable.

  • Hey Kara, Thank you so much for such valuable information.  When entering meals into My Fitness Pal, some are easy if you know the serving size, but I don’t want to weight or measure food how important is it to be exact?  Also, any tips on figuring out what to eat end of day if you are still short in one or two macros?  Love your videos & loved seeing Bruce make an appearance!

  • Ain’t no one using the term biohacker unless they’re a socialistclintonpig fearing and or sensing karma.
    We haven’t gotten to that defensive level thinking YET.
    Right now we’re still STUCK on talking about internetclintonpighackers!
    And me saying this on this video though, is like punching a two year old in the face (dam path-et-ic).
    P.s. Calculat(e)(ing) them macros.

  • haha, yeah, I’m not doing any of that. But I have changed my eating and exercise habits, with a lot of the refinements thanks to Thomas. But we’ll have to hire someone to measure and track it. I used up all my discipline managing the actual habits:D

  • This video is one of the best, if not the best for beginners to understand how planning out your macros functions. Really great content (:

  • Have any of your videos addressed checking ketones via breath? I’m curious how long I have to wait after consuming certain foods to check the ketones to know how it affects me.

  • Hello Thomas, I’m a new subscriber. I just had a quick question about keto macros. So I’m currently 310 lbs and I’m a power lifter. I’m currently trying to lose weight while maintaining as much of my muscle and strength as possible. Do you have any advice on what I should be setting my macros at? Do you have a video about it?

  • I’m disappointed you didn’t talk about macros at all in this video considering your title says you will. I feel like I wasted my time.

  • This could NOT have come at a better time, Kara!! I have being wanting to start tracking my macros but not sure what was the best app/avenue so I am watching with pen and paper and bated breath-THANK YOU SO MUCH!!! I personally LOVE the Lose It app(I’m down 15 pounds with 15 to go-since August) but it doesn’t keep track of macros!!! I never liked MY Fitness Pal years ago but maybe I’ll take a second look:))) Can’t wait to see how things pan out at week’s end and looking forward to your second video(hopefully how to tweak the plan) and morexoxoxoKathy(Saw Bruce trying to get some MOM lovin LOL)

  • This really blows me away.. at 190 lb if i eat over 1900 cals p.d i will gain weight. My job and home life is sedentary however I do a 6 day split of weights and its usually 50-60minutes in the morning of 6+ exercises at 4×12 roughly. Even 1900 is iffy. Is there a way to make my metab less shit? I’d rather not put more than an hour into gym each day, but I’m eating like a retarded bird currently.

  • Okay I will use the equation the second and then Healthy Eater calculator to figure out my macros. I am close to where they are set right now at 1750…but will be tweaking my macro-nutrients a bit…

  • Kara! First, you look beautiful. This was so amazing for you to do. If I was a newbe to macro land, this would be invaluable! So nice of you to put this out there. Awesome!!!!!!

  • Is this per meal? Or the daily total of protein, carbs and fat ate? For example do you eat 275 grams of protein per meal or 275 grams in total for the day?

  • NextLevelDiet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.

  • Jeremy I have a question. Should my protein target (ie. 1gm/lb body weight) be based on my target weight? I’m currently 170 lb and want to get to 185lb, so target 185g protein? Thanks

  • Love this, perfect timing!! I had actually just calculated my macros right before you posted thisit’s nice to have a series to keep me with it. I just stopped Breast feeding and have been having a little struggle knowing what numbers I should be hitting, etc. Thank you so much for all the infoI’m excited for the next video!!

  • I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #NextLevelDiet.

  • John, so for someone 43, probably a slow metabolism now.
    Easy gainer I can bulk no problem. How would you adjust if on cycle so you don’t gain a ton of fat? Do you ever recommend Keto

  • Hi,

    when I take my weight with the 17 or 18, do I only get high with the carbs or also with the protein and fat? Cause when I take the formula, it only would get higher with the carbs.

  • Is Custokebon Secrets effective to lost a lot of weight? I have learn a lot of good things about Custokebon Secrets (just search it on google).

  • I can’t believe I found this website. NextLevelDiet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • This is helpful, but how what am I suppose to do with this information as a beginner? I don’t necessarily know the amount of carbs/fats/proteins in certain foods, so whats the next step?

  • This video actually is very easy to follow, I did have to fast forward to get to the parts I needed but I got the end result so thank you for making this video. ��

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • When it comes to eating healthy, you have to try not to fall victim to modern day fad diets. Extreme diet plans undoubtedly are a danger for your health, especially ones that seriously restrict your daily nutritional intake. While they may induce fast weight loss, these kinds of diet plans are never a long-term answer for your weight problem. You should look up Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  • Thank you for doing this!!! It’s nice to hear this from an educated background. Keep this series going, I think it going to be amazing!

  • Hi Jeremy!
    I just wonder if there is any possible way to be in a good shape (gaining muscles) without counting the calories! I know it looks a bit challenging but for some people it’s really hard to count their daily intake. Any suggestions on how to build muscles without monitoring the calories?

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.

  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from *Next Level Diet*. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.

  • Hi John, thanks for such an informative yet simple explanation. Would these macros be the same of non training days during a gaining phase, or would you reduce carbs and increase fat? If so, what numbers would you assign? E.g still 1.25g P? And still 0.4g F but reduce carbs by X calories? Or replce carbs with say 0.6 F etc? Thanks

  • Starting: 1500 cals 125C 120P 58F. I’ve been off the band wagon for a while and need to rebuild my metabolism as i was under eating. So I’m starting low and will work my way up as my body responds. Thanks for the accountability Kara!

  • And what he means by not training a couch potato is that you have to be trained up to higher standard first. You don’t go A to C right away do you. Same thing for training in the end you are competing against yourself not his or her results. The workouts he provide bring structure to parts of your body to help it perform optimally and that replicating them at your pace is fine and work up to what you see in the videos. Thanks Mr Meadows for hardwork will eventually give you result disclaimer only if you nutrition right though

  • 1. Do you have a video breaking down what the best way to eat while pregnant would be if you enjoy Keto?
    2. If you were to be hospitalized, would being on Keto be a problem?
    I would love if you and your wife could make an in depth video on the first question, and a video covering the second question.
    Thanks for all the information so far, it’s coming in very handy. Bounds and leaps.

  • Thomas, can you do a video on GKI please? Explaining where the best state to be for different scenarios? Say for weight loss, over all health, etc? I’m constantly between 1-3 GKI. Is this healthy for long term? How do you change these numbers, etc.

  • Hey John I am just curious, Have you always had a lot of spots on your body ever since you were young or are some of them a result of liver stress from use of orals?

    Also great video, simple to follow and your other eating videos also helps with creating a sustainable diet.

  • Hey Mike thanks for the videos! I think you don’t now, but did you ever follow a vegan or vegetarian diet? if yes, +, of how you felt??

  • Hey another great video!!! But I was wondering is it ok to be lets say 20 grams or less shy from hitting a particular macro nutrient

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!

  • Does the GKI formula work for mg/dl and mmol/L? I have been tracking and recording both for a couple of years, I do need to get more consistent with timing to get more accurate results

  • I don’t consider myself a biohacker because I don’t feel like I’m hacking anything, but I have been logging everything I eat, sleep, HRV, blood work, etc for many years. I have yet to hack anything. Somehow, i’m not hacker. i’m not even sure how to hack.

  • Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called NextLevelDiet leaves you full-packed and ready for melting off those extra pounds.

  • Excuse me sir, for this calories and macro you count in here. Is better for maintenance muscle after compete or for build muscle ( clean bulking )? Thanks sir!

  • Hey man, great content on your channel. Just subscribed. Could you give an example of meal plan for a day to hit 2750 kcal looks like? Thanks

  • Hey appreciate your input.If you don’t mind look up Dr Joel Wallach he has won every case against the FDA backed by his evidence that goes against traditional nutrition info!

  • Who would have believe that I will finally find a diet that works. It’s called NextLevelDiet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • Thomas can you help your subscribers on choosing keto apps? Or perhaps u build one for us with monthly low subscription fee.. it would be very usefull to reach all keto beginner to advance around the world. Your fans from indonesia ��

  • 5:19 paused. Honestly I’d need you to critique me personally now. Dude, I look like Lightning! When I wake & when I go to bed, But there’s still things I want control over. Nobody else can tell/see, not even if a woman was rubbing on my body it’s so subtle, but I want to tighten skin on the low ab, love handle. I’m unsure how it’s mixed but I believe body builders use coffee grounds.? Lastly I’m currently working on mass building, I want that lean muscle mass back & I wouldn’t mind an (·)eyeball to help me devise how & where. Honestly with me I feel I need a heterosexual man & a feminine woman’s opinion on all that. The masculine Bro knows/understand what makes a man a man, while the feminine woman knows what she wants, because that’s what it’s all about. It’s standard good to care take mental, physical, spiritual harmony of the vessel, but past that this is about protection, love, & astronomically great sex, am I right!? Some people disregard the effects of visual stimulus, but I personally know it can sometimes make or break longevity performance. Sad, but true. It’s also very fair to say in my circumstance that the blonde haired brown eyed man is taken for granted & under appreciated. That’s also how I knew they were only about the money, because I can out perform that worthless fuck 8day a week.
    Just some open reflections & my wishlist for assistance, I couldn’t make it down there anyhow.

  • If you ask me, it’s really hard to gain muscle and lose weight at the same time, but website called NextLevelDiet is great for that. They also calculate your BMI and calorie intake for FREE and provide you with diet meal plan and training plan.

  • Hey Kara, I’m a long time viewer and just wanted to say thank you so much for the awesome content on your channel! I love your emphasis on health and the great info you provide. You are beautiful and smart!

  • If you want to lose weight, just do the same thing I did. Visit website called NextLevelDiet and they will provide you with complete diet meal plan for 30 days, training plan and fitness tips. I lost 20kg!!!

  • We are all different, but I use a (simple) for me anyway) of rotating gain/lean days. My training never varies, and my intra workout and post workout remains the same. However, one day i will eat for gains, same protein amount but much higher carbs(not ice cream), next day eat like i am training for a contest, same protein but carbs are cut dramatically. Seems to work well for me, i am making strength gains, and my body never seems deprived. (You know that feeling). Nice simple way to try to gain, without gaining a ton of fat.

  • Thank you, thank you for this awesome amazing video and providing us with knowledge and resources to help us better manage our diet through gaining knowledge of food macros. Seriously the best content, loved every second. I didn’t want it to end ❤️❤️can’t wait till the next video ❤️��❤️

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called NextLevelDiet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #NextLevelDiet

  • This was really helpful, can’t wait til the next one! I calculated my macros for weight loss using the site you recommended and I don’t think I was eating enough. I also exercise regularly. Can you address the impact of undereating on weight loss? Thanks!

  • I called myself a biohacker after I hacked my sleep deprivation and period cramps. No need to log your food, sleep tracker or measure Ketones/ Glucose.
    You just NOTICE during time.

    Don’t stress yourself over all the points mentioned in the video

  • Oh man thats so cool you have marvel select figures. Do you buy any marvel legends stuff? They’ve been releasing a ton of cool figures.

  • Wow! Oura is expensive! Also, most of these things “require” services so they can suck you dry every month.:-(

    At least I’ve been able to use a fitbit (their software and support suck) and myfitnesspal with a hack script to see my macros, including net carbs and percentages without paying service fees. myfitnesspal does seem to know I’m using the hack script and they’re halfheartedly trying to block it, I think.

  • I want to start keto but I suffer from gout. Will i be okay eating foods that are super high in purines eg. Sardines, asparagus etc.? In desperate need of help.

  • My husband just suggested that I start using a glucose monitor. Is there one you would recommended getting? Great content, as always!

  • Great video! I love how you actually gave out tools/resources that we can use to calculate macros. It would be great idea if you could make a video on how to gain muscle. The step by step process, also resources to create own exercise programs and books that would help with form when doing exercises? I have seen other Youtube videos but they never explain, they just state increase your calories by xxx much. Thank you for making this video so informative! You are awesome! You make me want to go back to school and perhaps do a masters in Nutrition and Exercise Science. Is it to much to ask if you could give me a list of books you would recommend that I could read if I am interested in exercise and good form? Thank you in advance!!!

  • So for example a 158 pounds person x 1.25g protein is 197.5 grams or protein. That means this person needs to eat about 2.2 pounds of meat right?

  • Thomas I love you man. You have transformed my whole life and health. Now I can take it to the next level. Please do more videos on biohacking.

  • I did the calculator and they told me my number is 3028, which is higher than your example, but I’m not fat or that muscular, so there must be a mistake, I’m also short

  • Side note, oura ring is a waste of money. I bought a Samsung galaxy watch and it does everything that silly ring did plus 50 times more for less money, and it doesn’t fall off your hand at the end of the day. They give almost identical sleep tracking data too. Buyer be careful.

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • Can you provide some content on using a blender to consume meals to meet your macros? I have a very difficult time consuming food and get full fast. I’m starting to play around with blending my meals up in a blender. Sounds really disgusting, but not sure what else to do to consume the correct amount of nutrition.

  • I would love to know all of my nutrient levels, so this way, I know what to “fill up” on each day. I feel like that’s a big guessing game. I take my fish oil, Vitamin D & B12, K, Mg, and Copper Zinc. It would be nice if there was a breath test that gave us all of those levels. #keto #IF #fasting #biohacking

  • John you put out great stuff brother, I appreciate you channel with each video you put out. Thank you for doing the work and sharing!

  • Biohacking is a completely bullshit term and turning your life into a Jeff Nippard spreadsheet and powerpoint presententation is only fun at your nude board meetings

  • Omg. Thank you. Thank you. Thank you.
    I lost 40 lbs and have about (don’t have exact fat %) 40 more to go. Some of it was on my own using mfp with the zone macros and some using avatar nutrition.

    Since the first of the year, I have been using a spreadsheet and evaluating every Saturday morning using my weekly average weight, navy body fat calculation (so I have my waist & hip) and where I hit on average for macros that week. I just kept what macros AN last had me and adding a little back in to try to get to maintenance. I have been using to track what my maintenance calories estimation as my weight and body fat changes but haven’t been doing it long enough to really make much progress other than see my weight seem to stabilize this week but my body measurements change.

    I look forward to hearing about the the art of adjusting.

    Thank you again! Always enjoy your videos (and Bruce’s cameos)!

  • so he suggests P: 23% F: 20% C: 57%
    i personally found 30/30/40 works best for me but I have a low percentage of body fat so more of my weight is muscle
    body composition is a huge part of this that you barely mentioned

  • Great information. I am a hard gainer so I am going to try this at x18. I used a bod pod at my college and found out that my resting metabolic rate is 1837 kcal/day. Being an active person they said I could be burning 3820 kcal/day. Im looking forward to trying this out to put on some muscle!

  • I’m 220 5’6″, slow ass metabolism, over 30% body fat, don’t work out. I want to start a beginners program. Rough estimate for X?

  • What are some ways to lost a ton of fat? I read loads of superb opinions on the net about how Custokebon Secrets can help you lost a ton of weight. Has any one tried this popular fat burn secrets?

  • I dig it. If nothing else, this video directed me to your video on calculating macros which I did not know existed! If I end up in a head spin, I’ll be back Mike 😉

  • I tried running with the mask.. the altitude mask… so hard. Only did it for 2 weeks. Never again. Did it because my blood count is 12 which is perfect.. but my blood cell size is small.. so o need to increase my oxygen intake by breathing harder. But it’s difficult to run or workout with the mask.

  • Hey Kara!! Thank you so much for the info and also the new resources! I will definitely be putting these to use! Also, love love love your lip color it looks great! Do you mind sharing what brand and color? Also been living your clothing hauls!!

  • Hey Jeremy, your videos are greatconcise and science backed. Could you also mention does the same macros apply for rest day as well? Thanks.Subscribed:)

  • It would be awesome if you can do a video on seasonings! I’m over just salt & pepper ��‍♀️lol. What seasonings can you use. And what should you avoid. Thanks

  • Thank you sweet baby jesus!! I am sharing this with my clients!! This is so awesome. I was gonna put one together myself but It wouldn’t have come out as nice as your!

  • BioHacking is about knowing what your body needs. So, its important to know what you are putting IN YOUR BODY! After you are done watching this video, check out The Healthiest And Worst Canned Fish
    ���� ��!! THANK YOU ALL FOR THE SUPPORT!! Drop your thoughts and ideas for new videos in the comments below. Don’t forget to LIKE ����the video!

  • But for someone just starting, they need to know where to at least begin right? Then, using your method for ongoing success can work. But, where does one start?

  • I have the polar ignite which I got to track steps and HRV. Works well as a sleep tracker but not a great tracker for activity other than steps. But honestly none of the data has been shocking. My baseline HRV is very high compared to the average person but doesn’t have a lot of range. When it dips a little I know I’m feeling off before I even check it.

  • been lean bulking for a couple months now and weight gain has stalled at 175 pounds eating 2800 cals per day… how much should I rise calories to not gain weight too fast? what should goal weight gain per week be on a lean bulk?

  • Hi John! Happy New Year! I got onto your channel through Seth Feroce’s channel and just wanted to thank you for making macro calculation so clear (especially for us beginners!)….and for sure, I’ll be checking out your app as well:-)

  • this video was SUPER helpful!!☮️��i’ve watched a ton of videos trying to figure this macro stuff out and kara hit it home with this one!!

  • Hey man, really love your content so far. I am wondering what you think of the keto diet, if it’s ideal for muscle building, and the view that it’s a better alternative to high carb diets which are said to be cancer-causing in the long run. I’d be really happy if you can make a science-based video on this sometime soon. Or, if you could just give a brief reply to this comment on your views, I’d be just as happy.

  • Fantastic video! I’ve tracked my food since starting keto, am thinking about the Mojo. And that dashboard sounds great! Thanks, Thomas!

  • Hi thomas, can you give me keto strategies for a 37 y.o woman with 45 kg weight, and like to run three times a,week (medium length runner) thank you in advance

  • Too many gadgets to be a slave to, can anyone say their lives have improved to a great enough extent to justify the time and $ costs?

  • Thank you so much for all the info. I was watching fitness videos and stumble on yours. I like the fact that you are a dietitian and that you said you don’t need a coach. You can do this with or without one. But, it’s good that we can contact you if we need you. Also, my husband and I LOVe Bruce Wayne. Oh, and can you do some more things in the air fryer. Because of you I’m putting my squash in tomorrow:)

  • If I am at 25% bodyfat skinny beginner trying to build muscles and lose fat, is it ok to hit the macros goal but unable to hit the calories goal?

  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from NextLevelDiet. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • You are a true beast!

    Ideally for an endomorph body, would this split of 33 43 29 work to begin with or would you suggest a better split to start with?


  • But those results/numbers are like to maintain our weight. Right? From there we have to add or subtract if we want to bulk or cut. Am I wrong?

  • Hi Jeremy,

    I weigh 182 lbs and my height is about 5 ft and 8.5 inches. I seem to be overweight according to what I read in the internet and thus considered to be “Skinny Fat” because I don’t have that much muscle. Any idea on how should I tackle my macros?

    Cheers in advance and keep up the great vids!

  • Man! I like ur channel a lot!
    Can you make a video on cutting phase/ calculating calories for long term and How to make changes in diet to achieve optimal fat loss? Plz help.. I gotta lose about 50lbs

  • Awesome video. I’ve been trying to track but wasn’t sure if I was doing it correctly. This helped clarify any questions I had. Plus we are about the same height and weight so that was also a plus. My Fitness pal has helped me keep on track. Love the resources you gave.

  • In April I started iifym. I was 145 at 5’0. Went down (about 1300 calories was my lowest) to about 117 by end of September. Since it was the holidays I started to reverse diet to add calories. Kept adding 100 a week (keeping protein at 1g per lb) and got up to about 2300 before I started gaining weight. But my maintenance on all of these things are still lower than that. And I tried cutting down cardio to less than 10 min (just a warm up) except for the days I do a group fitness dance class at my gym because I love dance. Right now I’m at 2400 and I think I’m gaining what I should. In March I’m going to start cutting again to get the last bit I want gone. But yeah I feel like when I found my Maintenance it was always higher than calculators.

  • This was super helpful. Do you find that a percentage for fat is better than maybe a range like 0.3-0.5g fat per lb. of body weight?

  • Math bites me in the ass again. I got kind of lost when i got to the fats as far as grams.
    I did not see how u came to that. For protein i should be consuming 214g or 32 percent
    And carbs i should be 297g or 45%
    And im lost as to how u got to the fat in g i know mine % is 23.

  • I’m stuck. Currently at 105lb, 4’10 and 16.8% bf with Weight training 5x week. I’m thinking these carbs are too high to cut… Other people have put me on 70p 35f 85c or 110p 35f 87c. I’ve eaten more carbs before and gained weight and not good weight.. Just want to be back down to 15.5-16% bf and 100 lbs that’s where I feel my best. Maybe it’s something I’m eating or not eating?? My body is stuck in a rut and I’ve never felt worse.
    Plz help

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called Next Level Diet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • Hey Tom, perhaps in a future video you can talk about how peptides work into the role of bio-hacking and what different types of peptides a person can take to help improve recovery, performance an over health.

  • Today my BS was 107 after eating 2 hrs before!!! So awesome! Glad i found your channel.:) I use Carb Manager and on 30g or less and it’s working. I still have 130lbs to lose. Thanks for your awesome videos!(I am type 2 diabetic and on a 1200 cal diet)

  • Nice video, Thomas! I have some ideas for new videos:
    1) Does diet and lifestyle hacks support healing of injuries, older traumas? If yes, what would be the best protocol to heal let’s say a damaged shoulder (over half a year not getting better)
    2) The fastest protocol to get into serious ketosis
    3) the Dawn phenomena adrenal stress, not adapted to keto or insulin resistance?
    4) Periodical ketogenic diet is it worth your time? Say you’re ketogenic only for the winter.
    5) Ketogenic diet and diabetes/insulin resistance there are studies proving that keto is effective only while on the diet, does it really make you more insulin sensitive though? If after a couple of months you come back to eating healthy carbs, what would be the response? What is the best way to shift from ketogenic diet to carb diet again?

  • I height 182 cm and weight 71kg do strength workouts twice a week and cardio other 2 I dont move a lot in the day and it gave me 2530 calories a day ���� and have to add 250 extra calories? Im gonna get off spain hahaha omg!

  • I was actually very curious on a couple things: 1. when should you look at your blood glucose to see the effect after a meal? and/or a given food? IE: meal with a mix of carbs, fats, and protein vs. having an apple vs. just meat, etc.

    2. when to look at ketones for the same things as the above plus, after a workout, before, etc.

    3. how to at everything in correlation to each other meaning, calories, exercise, weight, cold thermogenesis, sauna, sleep, etc.

  • One of the Best channels. I have a question. I’m doing a lot of rice chicken and egss, with greens and fruits. My question is… I feel good eating 4 to 6 eggs a day with oatmeal and egg whites ( 3 eggs and 3 eggs whites, two times a day). My question is… Can i keep having My yolks as fat source?? I feel amazing with them, and i don’t eat other fats sources.

  • Hi there, have you thought about this kind of diet plan known as the Custokebon Secrets? My buddy says it helps people lost a ton of weight. Is that possible? I also read many great review relating to this diet plan. Thoughts?

  • I work a office job and I lift weight 3 times a day, what should I choose Sedentary, Light or Moderate for the TDEE Calculator? Thanks

  • When you counting macros, do you count protein in all foods like (oatmeal, pasta, veggies etc) or juist from protein sources like meat, whey,cheese,eggs etc? the same question for fats and carbs? thx John.

  • Thanks for this video I looked at another program that was putting down the keto diet. It was pushing macros and carb cycling on the diet side of things. but to me all the math involved in macros make it way more complicated and difficult than keto

  • Thanks, John! Another informative video! As a diabetic, my doctor has capped my carb intake at 200 grams per day, which is probably good since I want to lose some belly fat (my midlife crisis).

  • Just started doing this a week and a half ago with 40/40/20. I was doing keto and low carb before and kept losing muscle but when I did your recommendations I gain muscle and shredded even more bf%. This is my favorite YouTube channel now thanks for all the awesome content and knowledge ������ Aloha from Honolulu, HI.

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #*Next Level Diet*

  • I personally think u should use only one system of measurement. I got pretty confused using ur form with lbs and grams. I mean i way 167lbs and ur formula got my protein at 220gr… witch is a bit mutch i think��

  • @mountaindog1 What source of fat should we use? The one we get from meat or butter and oliveoil etc? Should we avoid canola oil?

    The same question with carbs-> should we stick to bread for instance? what should we use?

    Protein source is very clear though -> simply from eggs, animal meat.

  • Incase anyone mis-interpreted what thomas said about showering before sleep, a warm shower is what you should take (it lowers core body temperature), save the cold showers for the morning.

  • Loved your Video. You have pretty much summed up everything. Just nootropics adaptogens and supplements in right doses also helps and also Yoga, pranayama meditation helps

  • Thomas, can you please do a video on how to read the ketone level and how to measure glucose and etc? I’ve been thinking about measuring and just don’t understand how they work, and their relationship.. please and thank you! Love!

  • Massive respect to u John but pls may I run this by u? I get that this is just a starting point, but I don’t get my head around why you wouldn’t take body fat % into account, minus it and work off the lean body weight. If an individual is carrying a high % of BF surely these calculations will be too high. Just blindly going off body weight isn’t taking into account to full picture?

  • Hello John, I recently purchased your EAA + BCAA powder (7gram EAA per serving) and 1 scoop serving have 13 grams combined I’m assuming. I’ve been tracking macro’s and was wondering should I include this in my protein count and if so how whats the protein/calorie content in one 13 gram scoop serving. Sorry about the drawn out question but any info would be greatly appreciated.

  • I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from Next Level Diet and I was able to select foods that fit my budget.

  • Great ideas, great video. Talk about taking control. I’ll start with logging my food. Baby steps got me this far! No, YOU got me this far…. thank you!��

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

  • The foundation of biohacking is quantification, without we are just shooting in the dark

    We still ages ahead of proper quantification, 24/7, like CGM instead of pricking your finger, smart toilet, instead of Dutch test and Biome tests, and etc etc

  • PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called *Next Level Diet*, they provided me with personalized diet plan and training plan. The results are amazing!!!

  • Can You please do a more detailed video about carnivore diet? I want to try it but there is not much reliable sources on this topic.

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from NextLevelDiet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.

  • Guys. lost crazy amounts of weight doesn’t need to be hard (I used to think it did). I’m going to give you some advice now. Look for a popular weight loss secrets called Custokebon Secrets (do a search on google). Thanks to it I have lost lots of weight. I should not even be talking about it cause I don’t really want a bunch of other guys out there running the same game but whatever. I am just in a great mood today and so I will share the wealth lol.

  • Hello ��
    So I started intermittent fasting a little more than 3 weeks ago, and I lost 3 kg, people have been telling me that it’s only water weight and that it doesn’t count.
    How can I know if I’m losing water weight or fat.
    Given that I don’t exercise. And I don’t follow a keto diet
    Thank you

  • I need this. I’m 265 working a desk job / behind the wheel.
    When I was single, i was 180 knocking out p90x but I couldn’t lose any weight for the past 2 months.

    When i tried weight watchers, I lost 40’ but I was eating more?!? Soon as you quit WW, it comes right back.

  • Can you provide Amazon links to your gym clothes in the Description? It can also give you affiliate bonus and help us find those items.

  • How do you calculate your TDEE to start the calculations? Do you answer the questions based on your current lifestyle (or physical activity) and goal weight from IIDFYM and still add 250? Or do you calculate the TDEE in IIFYM based on a sedentary lifestyle to only maintain? Hope that makes sense.

  • Anyone tried the Custokebon Secrets? I have heard many awesome things about it and my mate lost a ton of weight with Custokebon Secrets (just google search it).

  • Hi there, have you considered this kind of diet plan called the Custokebon Secrets? My mate says it helps people lost crazy amounts of weight. Is that possible? I also noticed a lot of excellent review relating to this diet plan. Thoughts?

  • Great video as always Thomas Delauer. I would like to see you do a video on does eggs cause prostate cancer I think alot of negative wrong information is being pushed about this and I would like to hear your views on this subject.

  • I just wanted to have flat belly, so I tried fat loss plan from NextLevelDiet. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • So helpful! I used the website to calculate my maintenance calories and macros but it didn’t have any adjustments for if you are breastfeeding. Any advice?

  • man I found this really helpful
    thanks, Jeremy
    i watch all of your videos / some videos I watch many times
    every single of your video is unique

  • Hey Jeremy or any one reading this is it possible to eat the amount of grams calculated for and not hit the calorie count or is that mathematically impossible?

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from *Next Level Diet*.

  • Thanks for the great vid.Question: Do you regard vegan protein different than animal protein? Though I am NOT a vegan, I do find it easier, and more affordable to include a lot of my proteins from lentils, quinoa, or garbanzo beans. So I’m just wondering if you have experienced with that.

  • Thank you, Kara, for this information. I do have a question. Years ago a dietitian set up a meal plan with exchanges. She gave me a meal plan with certain amounts per meal. Like (2) starches etc. Is this Macros just another name for the same thing? Confused in Indiana:)

  • Hi sir,
    I am 21 years old. I wanted to become a professional bodybuilder, I started my first cycle at the age of 16. I was better than a national level champion in my gym at the age of 19 but never participate in any competition. I was following my coach diet Plan and cycle and I never knew that calories intake is calculated by body weight.
    I was blindly thinking that
    ” The more I consume the better I grow ”
    so I myself made few additional changes in my diet and was consuming 25 egg whites, 1kg chicken breast, 200gms raw Oates,
    250gms beans, 8 slices of brown bread and 6 servings of whey protein every single day In my bulking cycle. And got massive results.
    I was weighing 108 kgs with a quality bulk. I used to workout 2times a day( high intensity )

    I was given a normal dosage of anabolics. And the dosage was the same for 3 years
    I was using HGH for more than 8 months straight and increased the dosage without anyone’s suggestion.

    And suddenly on Sep 2018
    At the age of 19
    when I was 4weeks away to the contest.
    I left my workout, diet, medicine completely
    Never did PCT
    After a few months, I had depression,
    mood swings, low sex drive, lazy ness, sleeping issues. Was not able to eat at least 2 meal a day. I did not know the reason behind my health issue and suffered with it for a verry long time. My weight dropped to


    I have started my workout from past 2months after 2 years gap With the old diet, workout and medicine and I have increased the medicine dosage without any guidance.

    Please help me go on the right track
    And achieve my goals.

    1) Should I continue with my old diet plan or Forget everything and eat the required amount calories by calculating it according to my body weight, If so how often should I check my weight and alter my calories intake.

    2) I did not do PCT. And I have started my cycle once again after 2 years.
    What would you suggest to me?

    3) On what basis the Medicine dosage is calculated Is there any specified person I should consult for a medicine cycle.

    4) Pls, tell me whom should I consult for my cycle.

  • Hey John, big fan here, and I was wondering if one wanted to cut or bulk, would they subtract or add 500 calories or so to the body weight x 15 total? And then adjust needed macros based off that?

  • Made my best gains after getting a brand name step/calorie counter. I know it’s not 100% accurate but it gives me a general idea of calorie expenditure each day in relation to how active I am.

  • Thomas, I’ve read reports on the data that 5G and internet of things effects life at the cellular level in a negative way. Would you please look into this and report your expertise on this. Thank you kindly!

  • Sir u r making awesome vedio…thanks for that can u please make vedio for complete body transformational for ectomorph guy.. and once again thanks for making amazing vedio..��������

  • John, for 39 years I’ve been nothing but a drunk and I’ve burnt a lot of Bridges in my life and I lost all my friends and most of my family members do to my reckless self. All I have is myself at Rock bottom. I need a change in every way possible! I wanna be a better person! I challenge you to work a miracle and help change my life!!!

  • my question is ; how can you reach that high amount of protein while having that high amout of carbs while you are limited to 2750 cals, I just find myself either lowering carbs or lowering protein inorder to be in that cal intake!

  • my name is wade and i am 6ft 3 162 lbs i am trying to gain mussle and mass but no matter what i do. i cant seem to gain weight do u have any tips that can help me