This ensures you will have the right balance of everything your body needs to shed some weight (and keep).

To get the protein and carbohydrate requirements, you will take the amount of daily calorie requirements and multiply by 0.4 (40%), then take that number and divide it by 4 (because there are 4 calories in one gram of protein and 4 grams of carbohydrates). Now, on the fat. Take the number of daily calorie requirements and multiply by 0.2 (20%), then take that number and divide it by 9 (because there are 9 calories in one gram of fat).

That does not include the burning of calories during your workout, or tell you how much to eat each meal. There is math a little more to go, stay with me!

Next, we need to find out how many calories you burn while lifting weights (and regardless of whether you are a man or woman, if you want the best ways, healthy, and most enjoyable way to sculpt your body, you have to lift the load). Take 0.086 (weight lifting variables) x your weight in kg x number of minutes that you spend in the gym.