Macros for Losing Weight: Weight Loss Calculator (Carbs, Fats, Protein)

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Topics covered: muscles exercise diet nutrition muscle weight weights “weight loss” “fat loss” bodybuilding routine bulk cut routine lifting fitness weight workout gym chest sixpack body flexing training health supplements creatine nutrition tips advice bodybuilder beginner IF “bodyweight” strength diet food fit howto “workout advice” “lose fat” “chef buff” conditioning tips


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Shahin x says:

Is that 225g of pure carbs or 225g of pasta/rice/potato?

Barbara J. Upton says:

You shouldn’t throw away your time andcash and efforts on weight
losscapsules or lotions because their results if any are simply just

Christopher Villan says:

does the link even work anymore cause all i get are ads

Satnhi Mato says:

It’s possible to lo­se 1­0 p­ounds na­turally in 2 weeks, wit­hout
bat­tl­ing with craving for food

Jeanne W. Dias says:

There is no way to burn fat in safety without work­ out cor­rectly and
control the eating habits. Drugs & pills include dangerous side effects.

Aaron Lindemann says:

Link doesn’t work Omar! Help us! 

Carl Feraro says:

the download does not show up for me. Is there another link?

KingAfrikQaB says:

I don’t mean to be disrespectful and I’m a big fan of Omar the person and
dude puts up some great numbers in the gym but I’m not impressed with his
physique ain’t nothing special 

Homki Lani says:

Don’t waste your time andcash and effort on weight losscapsules or lotions
since their results if any are simply just non permanent.

Poly Hossain says:

Thank you for your nice video.It’s very informative and very well explained.
This info was very helpful.

michael gomez says:

Awesome video brotha great content! 

Carmen Marco says:

omar im in love!!! thanks for everythingggggggggg jeeeez you are the

Ernest Potts says:

Thank You for the calculator!

Aya Nimer says:

The link doesn’t work :/

MrKillingBalls says:

Actually this is a wrong measurement,according to the latest reseaches the
max “safe” protein intake should (for novice) should be around 0.82g per 1
lb of bodyweight (and the minimum intake should be around 0.74g per 1 lb,
for maintaining mass – for athletes)

Poyraz Goksel says:

How the fuck my proteins become calories if i use them to build mucle
tissue i dont get that shit? oh did i say shit? what a shame…

tomonkysinatree says:

What he left out if you try to calculate by hand is how many calories a
gram of protein/carb/fat is to get your grams of carbs. 1 gram of protein
is 4 calories. 1 gram of fat is 9 calories. 1 gram of carbs is 4 calories.
So to get your grams of carbs multiply each by the number of calories then
subtract protein and fat from total calories, finally just divide by 4 to
get your grams of carbs. Now that you you have the grams for each total and
divide each category to find your percentages.

isTeAAAAA says:

I can’t find the right link, it doesn’t work for me…… Pls help !

fructyourself says:

i eat around 40 bananas day and i cant get fat!?

Vuong Ngo says:

The web site doesn’t work. HELP

xDwelleR says:

Best Calculator that works! Step 1

BMR calculation for men (imperial) BMR = 66 + ( 6.2 x weight in pounds ) +
( 12.7 x height in inches ) — ( 6.76 x age in years )

BMR calculation for men (metric) BMR = 66.5 + ( 13.75 x weight in kg ) + (
5.003 x height in cm ) — ( 6.755 x age in years )

BMR calculation for women (metric) BMR = 655.1 + ( 9.563 x weight in kg ) +
( 1.850 x height in cm ) — ( 4.676 x age in years )

BMR calculation for women (imperial) BMR = 655 + ( 4.35 x weight in pounds
) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Step 2
Then, once you get your BMR number, multiply it by the following factors
depending upon your activity level. Now, it is possible to have heavy
exercise as most of my folks do and not train 6 to 7 days, so again, use
your judgement. At the very least it will give you something to consider.

Little to no exercise Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories
needed = BMR x 1.9

Cut calories by 500 a day and you’ll lose a pound a week as there is
roughly 3500 calories in 1 pound of fat. Eat bodyweight of protein, half
your body weight of fat and the rest just eat carbs. For noobies.

413Fitness says:

Says website is down

Filippo Bargero says:

site’s down!

Gary St. Clair says:

This guys confuses the shit out of me when he talks… Why not jus give
people percentage examples and they can use pen and paper to do it without
relying on some non working calc. lol

greenappleeyecandy says:

Calculator not working :(

shahrul nizam says:

Go and Google Fat Blast Furnace and you will learn why particular foods
‘explode’ in your stomach.

THEeeeell says:

@Omarlsuf the link doesn’t work anymore :

harshila devi says:

If you desire to melt fat, you should search google for Skinnimaker System.
They can help you get the body you deserve.

Buk Lau says:

omar your website is down! I cant get the spreadsheet :(

Binod Thapa says:

To average folks who want to melt fat some day, Just Go And Google
Skinnimaker System and get started.

Judge Genocide says:

This almost-magical weight melting tactic loses fat faster than any
powders, pills, or potions. Go Google Skinnimaker Super Foods to find out

sabu das says:

This almost-magical fat melting method loses weight faster than any
powders, pills, or potions. Go google Ready Set Belly Blast to find out

Ivan Cespedes says:

the calculator link is not working!! =/

THEeeeell says:


BoomBoomManU says:

Really though, if you’re not a subscriber yet WTF are you waiting for?!?!?

Christopher Nguyen says:

It would be a shame for you not to bulk up when these people are able to
get rid of fat so easily with Reborn Lean Max (search for it on Google)

Sonu Bhatt says:

Have you tried Mimmu Fat Blast? (Google it) It is a quick way for you to
shed pounds fast.

Vsmoovee says:

this nigga is wack and confusing. 

J kwok says:

can someone answer me this? I’m 152lbs…and i multiplied my weight by 1.25
to get 190g protein, but my maintenance base calorie is 2,890 if its right,
i’m doing the 40/40/20 split so i multiplied 2,890×0.4=1156 calories
divided by 4 to get 289g….so my question is do i consume 190g protein a
day or 289g? i think it would make sense to go with the 190 but then what
is the 289g for? I don’t get it

Sonu Bhatt says:

Have you tried Mimmu Fat Blast? (Google it) It is a quick way for you to
shed pounds fast.

NbleSavage says:

Cheers for the lecture and the spreadsheet!

lory says:

Hey guys, I uploaded the excel spreadsheet Omar is talking about on

I’ve done minor formatting for the eyes so it is not the exact original. If
you want me to delete this comment, I will take it down Omar, don’t want to
take traffic from your website or anything. Like for as long as this file
stays up :)

Kevin Mercado says:

link is broken! please fix it omar!

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