Here you will learn how much do you need each macro. So the proteins are the most important macro, the rest is not so important. So if you're lazy to track all your macros, just track the proteins, and you will have good results too. But for optimal results, you will have to track it all. for gaining muscle, you will need for proteins 1.5 to two grams per kilogram body weight. And for fats, you will need 0.7 to one gram per kilogram body weight and the rest of your calories will be carbs.

So this let's make an example. For example, your bodyweight is hundred kilograms and you need 3000 fewer calories, then your protein will be 1.5 grams multiplied with your bodyweight so 100 and you will have 150 grams of protein. And how much do you need to get this you multiply? one gram. We're here buddy weighs 107 And you will have hundred grams of hex and the rest of your calories will be carbs right? How do you calculate this?

So for this you take your proteins, these are hundred 50 grams and you multiply it with four kilo calories because one gram protein contains four calories and you have 600 calories. This means you calculated how much calories to eat of your protein. And these are 600 calories. You do this for fat, so hundred multiplied with nine and then you have 900 calories. These are the calories which you eat from fat. If you add the calories from protein, so 600 with the 900 calories, so from your fat, you will have 1500 calories and because your need of calories per day was in this example 3000 calories.

You subtract your 1500 calories from it and it leaves Thousand 500 calories. So you can eat 1500 calories out of carbs, because of bread, you divided 1500 calories with four grams because one gram carbs contains four kilocalories roughly, and then you will have 375 grams of carbs. And so you calculated your carbs. And here are the macros for that. You will need a little bit more proteins so two to 2.5 grams per kilogram body weight and you can eat less fat, so 0.5 to 0.8 grams per kilogram body weight. And again, the rest of your calories will be carbs.