First, we need to determine how many calories you will be eating each

day. This is done by multiplying your weight by 18. If you weight 135
pounds, for example, that gives you 2,430 calories. Now divide that
number by the number of meals you will be eating each day (6) and
you get 405 calories. So, you should be eating about 405 calories at
each meal.

TOTAL DAILY CALORIES

1.(weight x 18) = total daily calories

2.(total calories / number of meals per day) = calorie amount for each meal
1. Total daily protien intake in calories

(2,430 x 0.40) = 972 calories

2. Total daily protien intake in grams

(972 / 4) = 243 grams

3. Amount of protien needed at each meal

(243 / 6) = 40.5 grams

CARBS:

1.Total daily carb intake in calories

(2,430 x 0.30) = 729 calories

2. Total daily carb intake in grams

(729 / 4) = 182.25 grams

3.Amount of carbs needed at each meal

(182.25 / 6) = 30.4 grams

FAT:

1.Total daily fat intake in calories

(2,430 x 0.30) = 729 calories

2.Total daily fat intake in grams

(729 / 9) = 81 grams

3.Amount of fat needed at each meal

(81 / 6) = 13.5 grams