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Average Daily Calories

You'll first need to find out how many calories you eat on average per day. Use a tracking program, like and track everything you eat for one week. Go to Reports if using to pull up how many calories you have consumed for the "Last 7 Days". Add the calories for the "Last 7 Days", then divide by 7 get your average per day.

Lean Body Mass (LBM)

To find Lean Body Mass (LBM), you'll need to find out what your fat percentage is. You can either use a scale that caculates your body fat percentage or get a Skinfold Body Fat Caliper. After you have found out what your body fat percentage is. Take 100% and minus the body fat percentage. So if your 20% body fat, then 100% - 20% is 80%. Now multiply the the percentage times your total weight to get your Lean Body Mass (LBM). For example, if you came up with 80%, then 0.8 (80%) x 200 lbs (your weight) = 160 lbs Lean Body Mass (LBM).


Take your LBM and times it by 12 to get the Low Carb Day Calories. Take your LBM and times it by 15 to get the High Carb Day Calories. For example if your LMB is 160 lbs, then 160 (LBM) x 12 = 1,920 Low Carb Day Calories. 160 (LBM) x 15 = 2,400 calories for High Carb Day Calories.



For every pound of Lean Body Mass (LBM), you'll need 1.25 grams of protein. So if you your LBM is 160 lbs, then you'll need 200 grams of protein. 160 (LBM) x 1.25 (grams of protein) = 200 grams of protein.


Take the Low Carb Day Calories (if losing weight) or High Carb Day Calories (if gaining weight) and times it by 15%-30%. For example take 1,920 (calories) x 0.2 (20%) = 384 calories of fat. There are 9 calories for every gram of fat. To get how many grams, you'll need to divide the calories by 9. So for example, 384 (calories of fat) / 9 = 43 grams of fat.


The rest of your diet will be carbohydrates. To get how many carbohydrates, you'll need to take your calories per day and minus the amount of protein calories and fat calories. For example, if we have 200 grams of protein. There is 4 calories for every gram of protein. We take 200 (grams of protein) x 4 = 800 calories of protein. 800 calories of protein, plus 384 calories of fat, equals 1,184 calories. Now minus those calories from your daily calories. 1,920 (calories per day) - 1,184 (calories) = 736 calories. There are 4 calories for every gram of carbohydrates. So, 736 (calories) / 4 = 184 grams of carbohydrates.

To gain weight, you'll need to add 10%-20% of your total calories in carbohydrates to your daily intake every week. To lose weight, you need to subtract 10%-20% of your total calories in carbohydrates from your daily intake each week. Re-evalute how much carbohydrates you need each month until you have meant your goal.
NOTE: If your trying to gain weight and you see a increase of more fat then muscle, back off on the carbs and lower them.

Macro Caclulator:
Average Daily Calories:
Goal Weight:lbs
Body Fat Percentage:%
Lean Body Mass (LBM):
Low Carb Days
High Carb Days
Carbohydrates Protein Fat Carbohydrates Protein Fat
Week 1
Week 2
Week 3
Week 4


  • Creatine Hydrochloride (HCI)
  • Arachidonic Acid
Nitric Oxide (N.O.)
  • L-Arginine Aspertate
  • L-Citrulline Malate
  • Ester-C
  • Garlic (allicin:6mg - alliin:13.2mg - garlic clove:1000mg)
  • Pycnogenol (French Maritime Bark Extract)
  • Icariin
  • Grape seed extract (GSE) (MegaNatural BP)
Growth Hormone
  • L-Arginine Pyroglutamate
  • Lysine Monohydrochloride
  • MK-677