# Weight Loss Rdi Calculator : Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!

## Weight Loss Rdi Calculator Video

### Weight Loss Rdi Calculator

Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!

(0:26)- Link To Meal Planner: https://muscularstrength.com/mealplan
(0:40)- What you need to know!
(1:00)- My Info & Calculations
(2:41)- Protein Multiplier
(3:27)- Fat Multiplier
(4:12)- Converting Macros from GRAMS to CALORIES
(5:19)- Carb Multiplier
(6:41)- My Daily MACROS!
(7:59)- Carb Intake Guidelines
(9:09)- My FINAL Daily MACROS!
(10:22)- Promo Code For FREE One Month Trial of my meal plan!

https://muscularstrength.com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat

The MEAL PLAN! It seems like this topic has been blown so out of proportion, with so many different “tricks” over the years, that a lot of us just say “whatever” when it comes to counting their calories and macros.

The most often words spoken are:

“I’ll just east clean.”

When it comes to reaching your goals, having a well thought out meal plan is imperative and finding the right ratios of protein, carbs, and fat is much easier than you have been lead to believe.

To begin, you will need to know the following information.

Weight:
Body Fat %:
Basil Metabolic Rate – BMR (Calculator Link)
At Rest:
In Motion:

For the purpose of this article, I will be using my own information as an example.

My Info:
Weight: 171 lbs
Bodyfat %: 7% (0.07)
BMR
At Rest: 1,832 calories
In Motion: 2,840 calories

Once you have this information it’s time to do some calculations. First, we will need to see how much of your bodyweight is FAT WEIGHT.

FAT WEIGHT = Weight x Bodyfat %
My FAT WEIGHT: 171 lbs x 0.07 = 12 lbs

Next we are going to use this number to find yourLEAN WEIGHT.

LEAN WEIGHT = Weight – Fat Weight
My LEAN WEIGHT = 171 lbs – 12lbs = 159 lbs

We will also need to find your AVERAGE BMR. This will tell us how many calories you need to burn a day in order to maintain your current bodyweight. The AVERAGE BMR is the average between your BMR In Motion and BMR At Rest. Both these numbers can be obtained on the SHF site LINK TO BMR.

AVERAGE BMR = (BMR In Motion + BMR At Rest ) / 2
My AVERAGE BMR: (2,840 calories + 1,832 calories) / 2 = 2,336 calories

Now let’s quickly recap with all the numbers we just gathered.

My Info:
Weight: 171 lbs
Bodyfat %: 7% (0.07)
Fat Weight: 12 lbs
Lean Weight: 159 lbs
BMR: 2,336 calories

Once you have all the information you need, we are going to calculate your PROTEIN & FAT intake for the day based on your GOAL and LEAN WEIGHT.

Protein Multiplier
This multiplier will tell you how much protein you need to ingest per day according to your goal.

Goal: Maintain / Lose Weight
Ingest 1 gram per pound of lean weight
My protein intake goal = 1 x 159 lbs = 159 grams

Goal: Gain Muscle
Ingest 1.5 grams per pound of lean weight
My protein intake goal = 1.5 x 159 lbs = 239 grams

Fat Multiplier
This multiplier will tell you how much fat you need to ingest per day according to your goal.

Goal: Maintain / Lose Weight
Ingest 0.35 grams per pound of lean weight
My fat intake goal = 0.35 x 159lbs = 56 grams
Goal: Gain Muscle

Ingest 0.5 grams per pound of lean weight
My fat intake goal = 0.5 x 159lbs = 80 grams
My goal is to gain muscle, so I will be using the GAIN MUSCLE multipliers.

My Daily Protein & Fat Intake Goals:
Protein: 239 grams
Fat: 80 grams

Now that I know how much protein and fat I need to consume per day, the next step involves converting GRAMS to CALORIES. This will help me calculate how many calories are being taken by protein and fat per day and will help me determine how many calories are left over for carbohydrate intake. Below is a chart that will explain how many calories there are per 1 gram of each macronutrient.

Converting Macros from GRAMS to CALORIES

Protein: 1 gram = 4 calories
Carbs: 1 gram = 4 calories
Fat: 1 gram = 9 calories

I will now use this chart to calculate my TOTAL CALORIES being ingested from Protein & Fat.

Protein in Calories
239 grams X 4 calories = 956 calories

Fat in Calories
80 grams X 9 calories = 720 calories

Total Calories from PROTEIN & FAT
956 calories + 720 calories = 1,676 calories

We are now going to use this number to determine your carb intake based on your goal. But in order to do this we will need to adjust your AVERAGE BMR to reflect your goal.

https://muscularstrength.com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat

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This video on this page is automatically generated content related to “weight loss rdi calculator”. Therefore, the accuracy of this video on this webpage can not be guaranteed.

1. Paulo Pinto says:

don't understand why my carb intake is so high 305grams with my calculation, 379 using the calculator on your site. Can i send half the grams from my carbs to the protein side? Is this too much of a boost on the protein side with my body fat being 25%?

Why the protein amount is so much shouldnt it be 1.5~2 grams of your body weight in kg??

3. Khalid Almeerani says:

By far the best and clearest video I’ve seen on macros. Thanks Scott. i have a question do i have to adjust my macros if i workout on that day and burn 1000 calories?

4. Silent Psykosis says:

Can you just increase fat and lower carb intake for the same effect if the calories are the same at the end?
Edit: Nvm, it was answered at the end of the video (yes). Thanks!

5. X-SWEAT CHANGE says:

Haha, Soo complicated 😩😩

6. OJAI says:

239 g of protein???

7. Mia Chia says:

I got lost at the last part at the carn intake guidelines but ok

9. Gabriel Angus says:

The fact that you put this much effort into helping people with there diets is reilly cool, so thank you I appreciate it

10. ModelJames13 says:

Ah I hate math!

11. Hop says:

I question THAT much protein, personally.

12. Varun Kamal says:

Bro, you're not at 7% body fat…More like 15% …don't be delusional

13. The Red Hood says:

What if I don't know my current body weight? I don't have a weighing scale so should I just take an approximate of my weight?

14. Erick Monteon says:

I got confused at the carb intake guidelines part.

15. DummkopfTheThird says:

How do you find out your body fat?

16. bosshoss786 says:

Did I miss how to figure out your body fat?