How To Calculate Your Leangains Macros

This guide has been viewed over 1 million times since the first publication in 2011. I’ve made revisions over 100 times since.

There is a school of thought that it can be beneficial for nutrient partitioning (and therefore body composition) to have more calories on the days you work out, and less on the days you don’t. Martin Berkhan, in particular, took this a step further by experimenting with higher carb/lower fat intake training days, and higher fat/lower carb intake rest days as he was forming his Leangains system.

This is my guide to calculating macros based on Martin’s Leangains system. You can see the results that this system produces here. This is how I set things up for the vast majority of clients for years.

As with any serious nutrition strategy, these initial calculations are just the start point. The key to your success will be fine-tuning your macros so that you keep progressing. These will come in later guides on the site. For now, I’ve worked to make this guide as simple as possible, without compromising on the efficacy. I’ve given the bare-minimum theory because most people don’t want it when they are first starting out.

Free Bonus: I’ve made a Quick Start Guide to help you quickly implement the Leangains nutrition principles explained below. This includes my macro calculation spreadsheet and email course detailing the 5 mistakes people commonly make. Click here to get them both, free.


Calculate Your Calorie Intake

It’s necessary to calculate calorie intake first, before then dividing it up into macros. Here are the steps.

Step 1. Calculate your BMR

I like to call BMR your ‘coma calories’ – the energy intake you need, should you fall into a coma, to maintain your body weight. There are a variety of formulas, all of which produce a guess at best, so don’t worry about trying to calculate things perfectly because we’ll adjust our intake based on how we progress.

The Harris-Benedict formula is commonly used, but doesn’t work very well if you are particularly fat (it’ll overestimate your calorie needs) or particularly jacked (it’ll underestimate your calorie needs). Therefore I recommend the Katch-McArdle BMR formula as it’s based on body-fat percentage and is a little more accurate.

Metric: BMR = 370 + 21.6 * Lean Body Mass (in kg)

1 kg = 2.2 lbs, so if you’re used to using pounds, just divide your weight by 2.2 to find your weight in kg.

Lean Body Mass (LBM) = weight – (weight * (body-fat %/100))

You can estimate your body fat percentage with a few quick body measurements here.

Estimate BMR

Step 2. Adjust for Activity

You need to add an ‘activity multiplier’ (x1.2~x1.9) to your BMR depending on your lifestyle/training.

  • Sedentary (little or no exercise): BMR x 1.2
  • Lightly active (training/sports 2-3 days/week): BMR x 1.375
  • Moderately active (training/sports 4-5 days/week): BMR x 1.55
  • Very active (training/sports 6-7 days a week): BMR x 1.725
  • Extremely active (twice per day, extra heavy workouts): BMR x 1.9

From these two calculations we now have our approximate daily energy expenditure (TDEE). We need to adjust this number based on our goal, which we’ll do next.

Estimate Total Daily Energy Expenditure

MEET BOB

AVERAGE HEIGHT, INTERMEDIATE TRAINEE, MODERATELY ACTIVE
75KG, 10% BODY FAT
GOAL: GAIN MUSCLE/BULK

STEP 1: BMR = 370+21.6*75*(1-0.1) = 1828 kcal
STEP 2: TDEE = 1828*1.55 = 2833 kcal

MEET TOM

TALL, NOVICE TRAINEE, LIGHTLY ACTIVE
90KG, 20% BODY FAT
GOAL: IRRELEVANT. HE NEEDS TO CUT AND IF HE DOES IT RIGHT HE’LL GAIN MUSCLE AT THE SAME TIME

STEP 1: BMR = 370+21.6*90*(1-0.2) = 1925 kcal
STEP 2: TDEE = 1925*1.375 = 2647 kcal

Step 3. Adjust Calorie Intake Based On Your Goal

It’s important to choose a goal – fat loss or muscle gain. Yes, I know you want both, and you might be able to achieve that to a degree, but for now I need you to look at yourself in the mirror and choose what you think is most important right now. If you need help with this, have a read of my Goal Setting Guide.

Goal: Fat Loss

A calorie deficit is required for fat loss, so we need to have a calorie intake under our TDEE (the calorie figure calculated in the previous section). The fatter we are the quicker we can lose body fat; the leaner we are, the more slowly we must take things so that we preserve muscle mass. Therefore, it’s best to make reductions to TDEE based on our body-fat percentage:

Current estimated body fat % Reduce calorie intake by
30%> 30%
20-30% 25%
10-20% 20%
<10% 15%

Goal: Muscle Gain

Increase TDEE by 20%.

Goal: ‘Body-recomposition’ (Both)

No changes will be made to calorie intake.

I rarely recommend this.

There is the idea that if calorie intake is kept at weight-maintenance levels, but the training is right and the meal timing is right, then muscle will replace fat in a perfect 1:1 ratio. Now while this is true it is rarely the quickest way for someone to go about achieving their goals. For most people this will simply compromise both, slow up the progress of everything, which will threaten adherence to the plan significantly. The exception are certain ‘skinny-fat’ trainees.

The idea usually comes from a misguided sense of importance that tricks with meal timing can play and is especially prevalent in the Leangains community. (This isn’t a fault of Leangains, it’s just human nature to want to believe in shortcuts.)

We now have our target average daily calorie intake. The next step is to adjust that to give us more calories for our training days and less for the rest days.

Calculate Average Daily Calorie Intake

BOB: STEP 3

TDEE = 2833 kcal
GOAL: BULK, SO ADD 20% TO TDEE

TARGET AVERAGE DAILY CALORIE INTAKE =
TDEE*1.2 = 2833*1.2 = 3400 kcal

TOM: STEP 3

TDEE = 2647 kcal
GOAL: CUT FROM 20% BODY FAT, SO SUBTRACT 20% FROM TDEE

TARGET AVERAGE DAILY CALORIE INTAKE =
TDEE*0.8 = 2647*0.8 = 2118 kcal

Step 4. Calculate Training & Rest Day Calorie Intake Targets

We want to split the calorie intake so that we are consuming more on our training days than our rest days. The idea is to optimize recovery.

An approximate 40% difference between your training and rest day calorie intake figures will do, and if you are training 3 or 4 days a week, here is the simplest way to do this:

Take your average daily calorie intake and multiply by 1.2 – this is your training day calorie intake figure.

Take your average daily calorie intake and multiply by 0.8 – this is your rest day calorie intake figure.

If you’re not training 3-4 days a week then see my more detailed diet set up guide.

Calculate Training & Rest Day Calorie Targets

BOB: STEP 4

AVERAGE DAILY CALORIE INTAKE = 3400 kcal

TRAINING DAY INTAKE = 3400*1.2 = 4080 kcal
REST DAY INTAKE = 3400*0.8 = 2720 kcal

TOM: STEP 4

AVERAGE DAILY CALORIE INTAKE = 2118 kcal

TRAINING DAY INTAKE = 2118*1.2 = 2542 kcal
REST DAY INTAKE = 2118*0.8 = 1694 kcal


Calculate Your Macros

It’s now time to divide our calorie budgets for the training and rest days between the three macros. Protein will be kept high always. Training days will have a high carbohydrate, low fat intake; rest days will be higher fat, lower carbohydrate intake.

There are fairly strict guidelines for protein setting, there are looser guidelines for fat intake setting, and the carbohydrates balance the calorie budget.

Step 5. Set Your Protein Intake

Protein is good. You’ve heard this even if you can’t remember why. Here’s why: It forms the building blocks for muscle, it has a protective effect on muscle tissue when dieting, and it’s the most satiating of the macronutrients (i.e. it keeps away hunger).

Ignore what your mom says she read in the newspaper – high protein diets do not cause kidney damage, nor do they raise your risk of cancer – unless you’re eating processed red meat, all the time, and in very large quantities. (For a full summary of the research and practical recommendations regarding high protein diets see this excellent article over on examine.com.)

Protein Intake When Cutting

The research data suggests an intake somewhere in the 2.3-3.1 g/kg (~1.1-1.4 g/lb) of lean body mass (LBM) range when dieting is where we want to be. Lower than this and we risk muscle loss; higher than this serves no real purpose – it will just make your supermarket visits more expensive, as well as limit the carbs and fats you could otherwise be eating in your diet. The higher end of this range comes from research data on bodybuilders going through contest prep – you won’t need to go this high, unless you are already shredded, and wanting to get to stage shredded levels of leanness from there.

→ I recommend 2.5 g of protein per kilogram of lean body mass each day when cutting. (~1.2 g/lb)

You can choose to go to up to 3.1 g if you have issues with hunger, as protein will keep you feeling fuller for longer. Check out the site’s main FAQ also if hunger is causing you issues as you can go fairly far just from altering food choices without adjusting your macros.

Protein Intake When Bulking

When bulking the optimal range of intake it slightly lower: 1.6-2.2 g/kg (~0.8-1.0 g/lb) LBM. If you go lower than this and you may not grow as much a you otherwise could have from your training; higher than this your body simply isn’t capable of using directly for muscle growth and repair. (Unless you’re pumping yourself full of drugs, which will raise the cap on how much muscle can be synthesized from protein each day, which is why you see drug-using bodybuilders go much higher than this range.)

I suggest we set it slightly higher than this range for a couple of reasons:

  1. There are inter-individual differences on how much protein is needed. You don’t know which end of the range your needs will lie, so as long as you have the budget, I’d argue that it’s better to go with the higher end of the range to be conservative.
  2. As you’re bulking, you’ll be growing so you’ll eventually need to eat more protein as you grow anyway.

→ I recommend 2.5 g of protein per kilogram of lean mass on both training and rest days. (~1.2 g/lb)

Calculate Target Daily Protein Intake

BOB: STEP 5

GOAL: BULK, 10% BODY FAT, 75KG
PROTEIN INTAKE 2.5g/kg OF LBM

PROTEIN INTAKE = 2.5*75*0.9 = ~170g/DAY

TOM: STEP 5

GOAL: CUT, 20% BODY FAT, 90KG
PROTEIN INTAKE 2.5g/kg OF LBM

PROTEIN INTAKE = 2.5*90*0.8 = ~180g/DAY

Step 6. Set Your Fat Intake

Consumption of dietary fat is important for hormonal regulation, especially testosterone production. It should never be eliminated from a diet. Make sure your average daily fat intake goes no lower than 0.9 g/kg (~0.4 g/lb) of LBM.

Fat Intake When Cutting

Average daily fat intake when cutting should be somewhere in this range: 0.9-1.3 g/kg (~0.4-0.6 g/lb) of LBM.

Go with the higher end of the range if you prefer a higher fat diet, the lower end of the range if you prefer more carbs in your diet. Those carrying more body fat will do better with a higher fat intake on training days than leaner individuals. This is to do with insulin sensitivity, which increases when you get leaner.

Now, we want to set your fat intake so that you have it higher on your rest days, and a lower on your training days. This is an attempt to improve calorie partitioning (less fat storage, better recovery and muscle gain).

The average male client will typically have a fat intake somewhere in the ~40-65 g range on training days, 60-100 g on the rest days. For the purposes of the calculation box below, I’ve taken the average fat intake figure, and then set it 30% higher and lower than that for the rest and training days respectively.

Cutting? Calculate Fat Intake Here

Fat Intake When Bulking

  • When bulking have your average daily fat intake around 20-30% of calorie intake.
  • Choose a percentage in that range based on whether you prefer a higher fat or higher carbohydrate intake. Then divide that by 9 to find how many grams of fat you should consume on average each day. (There are nine calories in each gram of fat remember.)
  • We want to have a fairly large split between the fat intake on the training days and rest days. So, multiply by 0.7 to find your training day fat intake figure, multiply by 1.3 to find your rest day intake figure.
Bulking? Calculate Fat Intake Here

BOB: STEP 6

GOAL: BULK,
SETS FAT INTAKE AT 25% OF CALORIE INTAKE

AVERAGE DAILY FAT INTAKE = (0.25*3400)/9 = 85g
TRAINING DAY FAT INTAKE = 95*0.7 = ~65g
REST DAY FAT INTAKE = 95*1.3 = ~125g

TOM: STEP 6

GOAL: CUT,
HE’S A FAIRLY TALL/BIG GUY SO HE’LL SET HIS FAT INTAKE NEAR THE UPPER END OF THE TYPICAL CLIENT RANGES

TRAINING DAY FAT INTAKE = 60g
REST DAY FAT INTAKE = 90g

Step 7. Calculate Carb Intake

Just think of carbs as being here to balance the equation so that you hit your training and rest day calorie targets. Carbs have 4 calories in each gram.

→ Training day carb intake = Training day calorie intake – training day fat intake – training day protein intake

→ Rest day carb intake = Rest day calorie intake – Rest day fat intake – Rest day protein intake

Calculate Carb Intake

BOB: STEP 7

TRAINING DAY CALORIE INTAKE = 4080 kcal
PROTEIN INTAKE =170g, FAT INTAKE =65g

REST DAY CALORIE INTAKE = 2720 kcal
PROTEIN INTAKE = 170g, FAT INTAKE = 125g

TRAINING DAY CARB INTAKE = 4080 – 170*4 – 65*9 = 2815 kcal = ~705g

REST DAY CARB INTAKE = 2720 -170*4 – 125*9 = 915 kcal = ~230g

TOM: STEP 7

TRAINING DAY CALORIE INTAKE = 2542 kcal
PROTEIN INTAKE =180g, FAT INTAKE =60g

REST DAY CALORIE INTAKE = 1694 kcal
PROTEIN INTAKE = 180g, FAT INTAKE = 90g

TRAINING DAY CARB INTAKE = 2542 – 180*4 – 60*9 = 1282 kcal = ~320g

REST DAY CARB INTAKE = 1694 -180*4 – 90*9 = 164 kcal = ~40g


Leangains Macros FAQ

What about macro ratios? I read somewhere that I should have 40/40/20.

Ignore the idea of macro ratios, these are just a function of the stage of dieting rather than something to target.

As you have just seen, protein intake is best set based on lean body mass, there are minimum recommendations for fat intake, and carbohydrate just makes up the calorie balance. What this means is that the ratio of the macronutrients that make up your diet will change as you progress – there will be more carbohydrate when we are bulking, and less when we are cutting. If you target specific macro ratios you’ll end up with a diet that is suboptimal for you.

Do these macros look right?

It is impossible to say. You won’t know that until you try them out. Initial calculations are an estimation, a start point from which to adjust based on how you progress, nothing more.

  • Your actual energy expenditure will vary somewhere between plus or minus ~20% of what you calculate due to genetic differences,
  • Your metabolism adapts when you are in a calorie surplus or deficit, your calorie target is a moving target, not a static one.

You need to make sure you are tracking your progress in detail so that you have data from which to base fine-tune adjustments to your calculations off of. You then, of course, need to know how to make the adjustments. Fortunately, I’ve put together those guides for you here:

The macros I calculated using your guides are different from what I have currently been using, should I change?

Not necessarily, for the reasons mentioned in the previous answer. You are better off tracking how your current set up is doing and then adjusting it if necessary.

This is assuming that your current protein intake is not considerably higher or lower than what I recommend. If that’s the case then adjust your carb and fat intake to maintain the calorie balance. (Fats have 9 kcal per gram, protein and carbs have 4 kcal per gram. So, if you need to up your protein intake my 40 g for example, that’s 160 kcal, so reduce your fat and carb intake by the corresponding calorie amount.)

I get a negative number for my carb intake on the rest days. What did I do wrong?

Check that you didn’t set your fat loss rate too high for your current level of body fat. If you have that right, then reduce the calorie split between the training and rest days (from 30% to 20% for example). If you’ve already done that, then reduce it further manually by just taking some of your carb intake from the training days and adding it to the rest days.

What should I read next?

Make sure you check out my progress tracking guide. A lot of people miss that at their own peril.

If you’re looking for meal timing suggestions specifically for Leangains then I’d suggest my Leangains Overview and Meal Timing Guide.

If you’d like something with fuller explanations which will allow for further customization, then check out my free 67 page Complete Guide To Setting Up Your Diet ebook. You’ll get my automated macro calculator also.

The guides covering how to adjust and fine tune and your diet are all here.

**********

Good luck. Thanks for reading. Questions are welcomed in the comments. – Andy

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About the Author

Andy Morgan

Hi, I'm Andy, co-author of 'The Muscle and Strength Pyramid' textbooks and founder of RippedBody.com. This site is my sincere effort to build the best nutrition and training guides on the internet. Some readers hire me to coach them, which I've been doing full-time, online, for the last seven years. If you're interested in individualized, one-on-one coaching to help you crush your physique goals, let's start the conversation. (You can read more detailed bio here.)

2,127 Comments

  1. Leonard says:

    Hi Andy,
    I got confused with Calculate Average Daily Calorie Intake.
    In this article, the calculation is TDEE * calorie reduction or addition (cut/ bulk)
    In the complete guide to setting up diet PDF, it is TDEE – fat loss target per week (kg) *7700/7 kcal.
    May I know what are the differences please?
    Cheers

    1. Andy Morgan says:

      Hi Leonard, thank you for asking.

      The guide on this page is a simplified calculation for people. The math on the other page is my preference as it’ll work out marginally better in most cases initially, but ultimately, it’ll make little difference cause these are estimations and we need to track things and adjust based on progress anyway.

  2. Bilal Fazal says:

    Hi,

    I had a question regarding Hiit cardio on a treadmill for cardiovascular activity. Would a 20 min Hiit session count as a rest day or as a training day, if i was to do it on a day that I wasn’t doing weight training. I just don’t want to over eat calories when not needed.

    Thanks!

    1. Andy Morgan says:

      Hi Bilal,

      A rest day. But if you’re doing it for fat loss I wouldn’t. Dietary control should be the primary means of sustaining a caloric deficit.

      It takes a 7700 kcal deficit to burn 1 kg of fat. 20 minutes HIIT will likely burn 120–180 kcal, depending on body size. That’s 51 sessions you’d need to do to lose 1 kg.

      If you’d like to read further, I have two articles on cardio:
      How Much Cardio Should You Do When Cutting?
      Why Too Much Cardio Can Hamper Your Physique Goals

      Hope that helps.

  3. Tuan Anh says:

    Hi Andy!

    I exercised early in the morning. Can I take 1 serving of whey right after the workout?

  4. Jason says:

    Hi my name is jason i was wondering how do you caculate traning day protein and rest day protein? Cuase it only show target protein intake. Also if i train everyday do i just look at the traning day intake part?

    1. Andy Morgan says:

      Hi Jason,

      The calculator above is set up for people who train 3-4 times a week. If you’re not training 3-4 days a week then see my more detailed nutrition set up guide. You will see protein calculations covered there.

  5. Paul J says:

    Hey Andy. So far, this is the most thorough macro calculator I’ve seen. Nice work! I have some questions on my calcs…

    [Deleted by Andy]

    Goal: Reduce body fat %

    My questions:

    1.) I am struggling to eat 275-300g of carbs on my training days. There’s no way I can get to 393g. What should I do?

    2.) Should I include “fast digesting carbs” consumed immediately after lifting in my macro calcs for each day I train?

    1. Andy Morgan says:

      Hi Paul,

      1. You can. Have a look at the FAQ item titled “Too full”.
      2. No need. If you’d like to read more about nutrient timing, check this out: The Complete Nutrition Setup Guide.

  6. Darran says:

    Hi Andy,

    I’ve been using myfitnesspal to track my calories, macros and workouts to achieve fat loss, whilst following a pretty strict 16/8 IF protocol.

    The results so far have been amazing (16kg of fat gone in the last 5 months and my lifts have steadily increased) and I’m now 88kg, 71kg LBM, 19%BF.
    The app instructed me to maintain 1500 calories per day which I’ve done pretty much religiously and got the above results but having now read your guide and plugged in my numbers, I’m getting almost 1700 and 2500 as my rest and training day calories which sounds great but I worry my progress will be impeded by simply eating too much since that’s a lot more than I’ve been consuming.

    Is this because my BF is now lower or have I simply made a mistake?

    1. Andy Morgan says:

      Not necessarily, for the reasons I mentioned in the “Do my macro calculations look right?” FAQ answer.

      You are better off tracking how your current set up is doing and then adjusting it if necessary.

  7. Julian says:

    Will going to a much lower carb intake affect bulking? Prefer high fat and low carb plans but not sure if it will work with intermittent fasting 16/8 and bulk.

    If it doable how high could the fat % go?

    Thanks

    1. Andy Morgan says:

      Hi Julian,
      Most clients find the 20–30% range for fat intake is the sweet spot when bulking, meaning, when they feel and perform best, though you can test higher intakes if you would like to. I have a guide on that here.

      The IF is irrelevant to this consideration.

  8. Paige says:

    I noticed the note that women should add 7% body fat when looking at the charts. But my calculations are coming in quite high compared to other calorie/macro targets I’ve had calculated by coaches before. Do these steps apply to women, or are there any additional adjustments I should make?

    1. Andy Morgan says:

      They apply to women, but if you already have a baseline of calorie intake and data on your weight changes, just tweak it, don’t re-calculate.

  9. Maxy says:

    Hi Andy! It´s really nice to see you keep answering questions in all your articles! That is inspiring.

    In one of your last answers, regarding cycle calories and macros, you state “Now when I work with clients I give them the option between this or eating the same calories each day”

    In your book “The last shred(…)” you cycle calories and macros for all of your clients (if i remember correctly), have your clients been getting the same amazing results with the same calories and macros for everyday? I know there is no evidence (yet) showing calories and macro cycling is better, but what does tell your experience/intuition regarding this?

    As always thank you for your work, i have learn (and still do) a lot from you.

    A big hug from Argentina

    1. Andy Morgan says:

      It’s simply that adherence is more important than any marginal benefits of macro cycling. So, when someone needs simplification to help them adhere, I drop the macro cycling.

  10. Jay says:

    Hi Andy,

    First of all, thank you for the amazing guide. I’m having trouble under “CALCULATE TARGET DAILY PROTEIN INTAKE” when I enter my LBM it doesn’t give me any values. It works for Fats and Carbs just fine.
    Thank you in advance.

    1. Andy Morgan says:

      Hi Jay,
      I’m guessing you didn’t enter a value in the second field? Anyway, I changed the way the form works so 2.5 grams per kilogram is now automatically selected. If you try again it should work with just your lean body mass as the first input.

  11. Sergio says:

    Hey Andy I used your calculator to get my macros and I thik they’re a little bit off from what I’m doing, I’m bulking at ~2800 calories but you calc says that I need 2950, my question is how much weight per week should one aim to gain with 20% surplus from TDEE?
    Thank you!

    1. Andy Morgan says:

      Hi Sergio,
      The answer to your question: A 200 kcal daily surplus will lead to an approximate 1 lb of muscle gain per month. (440 kcal for 1 kg.) You can calculate from there.
      My advice: If you have already set your calorie intake and are gaining weight at the rate you are targeting, don’t adjust it. If you are not, adjust based on the math I’ve just given. Give yourself a few weeks though and look at your weight as an average across each week. More on that here.

      1. Sergio says:

        Thank you Andy, another quick question, why do you like to eat way more on training days than rest days? Isn’t a more reasonable way to eat the same everyday. In my experience I find pretty difficult to hit my calorie goal due to lack of appetite (although most of the times I get there), so I can’t see eating that amount of calories in one day.
        Thanks for the quick response.

        1. Andy Morgan says:

          I believe Martin (founder of Leangains) had things set up this way originally in a bid to aid calorie partitioning. This effect, if there is one, will be small at best. Despite knowing this, I keep this page consistent with that because it’s a page describing how to set up for his method.

          Now when I work with clients I give them the option between this or eating the same calories each day. The former can still be beneficial to people as it helps with diet variety. That’s not the only way to do it though. If you’d like to read more, check out the “Calorie and Macro Cycling – Worth Considering?” section of my Complete Nutrition Setup Guide.

  12. Devin Bliayang says:

    Thank you for this awesome, easy to use calculator! It helps with realizing what I need for nutrition and breaks it down for beginners like myself! I appreciate the time you took to put this together!

    1. Andy Morgan says:

      Most welcome, Devin.

  13. Stefano says:

    Hi Andy
    just a quick question… I don’t understand why the difference between the calories on training day and on rest day is 20%, while the difference between FAT and CARB in training and rest days is about 30%

    thanks for your help
    Stefano

    1. Andy Morgan says:

      That’s just the way it happened to be for you after your personal calculation. You can see the way things were calculated (with the reasons) in the text is not related.

  14. Marty says:

    On my rest days my carb intake calculates as 1g, so basically nothing. Are we calculating carbs like the Keri diet where it is net carbs (carbs minus dietary fiber) or do I really need to go completely carbless? I had 2 cups of steamed broccoli today that was 6g of carbs. Carbless will be tough and basically cut out vegetables.

    Apologies if this is covered eksewhere or you’ve answered it 100 times. I read through the article and some comments but didn’t see anything. Oh and thanks for putting this all together!

    1. Andy Morgan says:

      Yup, probably 100 times. See the third FAQ item, Marty. 😉

  15. Jonas says:

    Hi,

    I am on a cut 30%, the results give me Rest Day Calorie Intake 1310 kcals.
    How do i split the intake? My results give me a target proteins intake of 183g & 100g fat, i end up with a negativ number for carbs on restdays. Should i lower the protein or fat intake so i end up at 0g carbs?

    Regards

    1. Andy Morgan says:

      Hi Jonas, see the third item in the FAQ.

  16. Kane Bailey says:

    The calculator says I need 500g it carbs on training days but I am very insulin resistant and don’t handle carbs very well, I get shaky arms and legs and feel this will affect my workouts, any recommendations?

    1. Andy Morgan says:

      Lower the carb intake and increase the fat intake by an equal calorie amount and see how you feel.

  17. Christina says:

    Andy,

    Is it ok to drink an Ideal Lean Protein Shake for Women after a 5am workout since it contains 0 carbs, 0 sugar and is 80 calories per scoop?

    I’m trying to avoid an insulin spike and don’t want to break my fast since my schedule says breakfast should be at noon. But also trying to drink the protein when I’m within that window of time that my body needs replenishment.

    Thank you for your time

    1. Andy Morgan says:

      I’m not familiar with that product, but whey protein is what I recommend when training fasted (article: Training Fasted? Consider Whey Protein Instead of BCAAs). It will spike insulin, but so will BCAAs. This is a perfectly fine compromise.

  18. caleb says:

    Hi Andy,

    Do I eat the same amount of protein on rest days as I do training days?

    And for someone in the >30% body fat, should I target a 20% body fat reduction or 30% and then recalculate when smaller goals are reached?

    1. Andy Morgan says:

      1. Totally fine to do that.
      2. No, just adjust what you have. Have a read of the guides on how to adjust your diet (click the nutrition page in the menu) when your progress stalls.

  19. Max Bradford says:

    Hi Andy.

    I really like this lay out to calculate everything! I train 3 times a week: Legs Mon, Upper Body Weds, Upper Body Fri. I also play badminton Thursdays so I have 4 days of exercise a week plus light walking on the weekends.

    I calculated my resting and training day carb macros and they are around 40/300g respectively. I really don’t think I’m able to vary my intake by this much based on my previous loggings, I also can’t really afford the high protein/fat substitutes to achieve such low carbs.

    Do you have any advice on how I can achieve this goal? Or can I ignore the variation and average out?

    1. Andy Morgan says:

      Hi Max. Sustainability is the most important thing. So, just bring your numbers closer together is what I’d suggest: 100 and 240 respectively.

  20. Mike says:

    Andy,

    I see that Bob needs 705g of carbs on his training days. My numbers are similar. That is an entire pound of raw spaghetti and then some. That volume of spaghetti/rice/potatoes/pick-your-favorite-carb is extremely satiating for me. I have serious doubts about adhering to that 4 times a week. Do you have any recommendations on inhaling that many carbs? Should I drink juice all day and pig out on cake? Seems heinous to me. Thanks.

    1. Andy Morgan says:

      Have a look at the FAQ item, ‘I feel TOO FULL: What can I do?’

Questions welcomed. (Over 16,000 answered)

For the sake of other readers, please:
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