Bro Diet Basics, Part 4 – CARBS

Welcome to part 4 of Bro Diet Basics!

So far, we’ve covered:

– How to figure your daily calorie requirements
– Protein needs
– Importance of fats

Today we’re going to talk carbs!

Carbohydrates are not evil. We need them as our body’s main source of energy. They help fuel your brain, kidneys, heart muscles, and central nervous system.

The key is eating the right amount.

We have a REALLY simple way to figure out how many you need, based on previous calculations (go back to previous posts in the series for full equations you need)
OR sign up for our 14 day Jump Start HERE -> and I’ll do it for you!)

Total kcals – Protein kcals – Fat kcals = Carb kcals

Divide your “carb kcals” number by 4 to get your daily gram needs



160 pounds / 73kg
Daily calorie target = 1920
Daily protein target = 131 grams / 524 kcals from protein
Daily fat target = 55 grams / 495 kcals from fat

1920 – 524 – 495 = 901 daily carb calories = 225 grams


In the Bro Diet series, we’ve figured out all the numbers.

We know exactly what we need to do.

Stay tuned for next time, we’ll start to put this together into a working meal plan so that you can see what it looks like in real life!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here and at the link in my bio: ->

Leave a Reply

Your email address will not be published. Required fields are marked *