So I have been working out for about 8 months now however haven't really been paying too much attention to diet. I know, big mistake. I want to be making lean gains like Scott but I was just wondering how should my calorie intake and macros look for that. Just looking for an estimate so I can actually start from somewhere.

 

height: 5'5"

age:16

weight:112lb

 I'm pretty active. Used to run alot(was in cross country) but now it's just lifting weights and playing soccer. Any information on how my calories and macros should look like for lean gains would be much appreciated. Oh, and how I should go about reaching those requirements on a day to day bases.

Hey man!

 

Here is a rough estimate based on your weight.

 

Protein: 200grams

Carbs: 170grams

Fat: 100grams

 

This should be a good ballpark of where you need to be to get started.  To further pinpoint you need to tell us your BMR which you can find using the free calculator on my meal plan page.

 

Also, what is your routine like? #HTH

Hi Scott, I was going to post something like this too then I saw Savino's post and I thought I'll just post my question here if it's okay??...

 

I would also like an estimate of my Calorie Intake and Macros I've been searching it through the net but I thought if it came from you it would be perfect hehe.. 

 

So here's my detail's:

 

Age: 21 Height: 5'6" Weight: 125lbs. I also calculated my BMR on your free calculator. This is what I got: 

 

At rest: 1541.86  In motion: 1850.24

 

Thanks Scott............. More power........ 

Hey man!

 

Here is a rough estimate based on your weight.

 

Protein: 200grams

Carbs: 170grams

Fat: 100grams

 

This should be a good ballpark of where you need to be to get started.  To further pinpoint you need to tell us your BMR which you can find using the free calculator on my meal plan page.

 

Also, what is your routine like? #HTH

No worries man! I got your back.

 

Give this a try! :)

 

Weight: 125lbs

Average BMR: (1541 + 1850) / 2 = 1696

 

Muscle Gain: 1696 + 250 = 1946 calories

 

Protein: 200grams (800 calories)

Carbs: 113grams (452 calories)

Fat: 77grams (693 calories)

 

Let's see how this works :)

Thanks Scott..... You're the man!!!!!!!!!!!! 

I think it would be awesome to write a post or make a video showing people how to figure out these ratios. Of course it is all relative to each persons goals, but there is always that starting point and I feel a lot of hermanites ask this question. Great advice you always give:)

I have a video 100% edited and ready to go the first week of January. I know that is when the video will be most needed! OH YEAH! Took my 3 tries to get it right.. lol.. seriously. Lot's of info but I needed to explain it in an easy and fun way

This is exciting news! You are always on top of things lol. I cant wait to see this video! I know I can always learn something new from your videos and post :)