Jeremy walks through calculating lean bulk macros in four steps: find your TDEE, add 250 calories, set protein at 0.8–1.0g per pound of body weight, then fill the rest with fat at 20–30% of calories and carbs from what's left. A 160-pound person eating 2,750 calories would hit roughly 140g protein, 75g fat, and 390g carbs.
What's up, guys? It's Jeremy from Hit yout Body. And today we're going to calculate our macros for lean bulking. So this is a question I get asked a lot by my clients, and it's basically, how can you calculate your macros and your calories when it comes to lean bulking? First of all, what lean bulking is, is it's a type of bulk where you want to minimize the amount of fat that you put on so that you can stay relatively lean throughout your bulk. And we do this by using just a small caloric surplus. So we're going to get started with the calories, and then we're going to go through each macronutrient, protein, fat, and carbohydrates. So for calories, you're going to get your total daily energy expenditure, which is how many calories you burn every day. And to do this, I need you guys to click the link in my description. I put a link to a TDEE calculator, and that will give you the number of calories that you burn a day based on several factors. So in this case, let's say we have 2,500 as our TDEE, we're simply going to add 250 calories to that, and this will give us 2750 calories. And this is the amount of calories we need to be eating at every day for our lean bulk. And this will allow us to gain 0.5 pounds per week of weight. And this may not seem like a big number, guys, but it does add up over time. And the good thing about a lean bulk is this number is at a higher percentage of muscle compared to fat than if we were to gain, let's say, one pound per week. So now we're going to calculate our protein needs, and for this, guys, we're going to stick with a range of 0.8 to 1 gram per pound of body weight. So a lot of recent studies on protein intake on athletes show that 0.82 grams per pound of body weight is all that your body really needs. So we're just going to stick with this overall range. And now we want to calculate a range based in grams of protein. So an example, for somebody who is 160 pounds, we want to multiply the body weight. So in this case, 160 pounds times the lower end of the range. So 160 times 0.8. And do the same with the higher end of the range. So 160 times 1. And this will give us a range of 128 grams to 160 grams of protein. So should you be at the higher or lower end of this range? Well, it really depends on a variety of factors. It depends on your personal preference. Do you personally enjoy eating a lot of protein, a lot of meat? I personally do. So I like to stick to the higher end of the range. I typically eat around 1 gram per pound of body weight. It also depends on your body. Do you function better in high protein, low protein? You, you really just gotta test it out. So now we're going to talk about fat. And your fat calories should be around 20 to 30% of your total calories. So we're going to go from a percent of fat calories to actual fat calories and then we're going to go to grams of fat. So how we do that is we take the total number of calories we need to eat, we multiply that by 0.2, which will give us 550 calories of fat, and then we do the same with 30%. So 27, 50 times 0.3 and this will give us 825 fat calories. So this is our fat calorie range in terms of calories. And now we're going to go to grams of fat. And to do this we just simply divide by nine, because fat has nine calories per gram. So this will give us a range of 61 to 92 grams of fat. So should you be at the higher or lower end? Well, the answer is similar to that of protein. It really depends on your personal preference. I personally find that I perform better in the gym with a higher intake of carbs. So I will stick with a lower at the lower end of the range of fat so that I can put more calories into my carbohydrates. And if you feel the same way, then you can go ahead and stick to the lower end of the range. Or if you, if you personally prefer eating a lot of fat in your diet as opposed to carbs, then you can stick to the higher end of the range or you can start in the middle and just see what you would prefer to do. So now we're going to get into the carbohydrates. So the carbs is basically what you have left over after you calculate your protein and your fat. So here is the total amount of calories we're eating. We're going to minus that by the amount of calories we have from protein. So here we have 160. I just assume that this person will pick the 160 grams of protein, the higher end of the protein range. And we're going to multiply that by 4 because protein has 4 calories per gram. So this will give us the amount of calories we get from protein. We're going to minus that also by the amount of calories we got from fat. So in this case I'm just gonna assume he picks 550 calories. So we minus these both from the total calories, which will give us 1560 calories of carbs that we have left to play with. And we're gonna divide that by four because carbs also have four calories per gram. And this will give us 390 grams of carbs. So all in all, this person will have a total caloric intake of 2,750 calories. He will eat 160 grams of protein, 61 grams of fat and 390 grams of carbs. So there you go guys. I hope it was easy for you to do. Don't be intimidated by the numbers. It really is an easy process if you go through it step by step. And at the end of it you'll have a full of macronutrient guide and you'll know your caloric needs. And I really encourage you to play around with the numbers, play around with the ranges and see how your body performs best. So if you enjoyed this video, if it helped you out, then please do me a favor like comment and subscribe and I'll see you next time. Guys, thank you.
