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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Dave
Dave

I’m sorry but I was surprised that the BMR calculator isn’t based at all on gender and age. Are they not relevant?

Alyssa Tran
Alyssa Tran

Hi Andy,

I ran through the calculations in here and everything is high than what I’ve been doing. I’m afraid if I increase my macros or daily calories I’ll gain weight. For example I’ve been getting about 1300 cal with ~115g carbs, 51g fat, and 115g protein. I’m 5’6” 139lb. Body fat 26%. Your calculations are giving me 1922 cal in training days and 1282 on rest days.
What are the risks/outcomes with staying with what I currently do? What I’m wondering is if I’m not losing enough fat because I’m not eating enough?

Gurwinder Singh
Gurwinder Singh

I’m not sure if somebody will reply to this.
But, I’m 21 years old.
Weight: 160Lbs
Body Fat: 19%
Body type: Skinny Fat

Not sure if i should go for a bulk and then cut down the fat i gain while gaining muscle or do a recomposition..

Ian R.
Ian R.

How do I calculate fat intake for Training and Rest days for the “Recomp” scenario? There are only options for cutting and bulking unless I am missing something.

Danny
Danny

I’m 5’5″, 120 lbs, and fat percentage around 15%. Should I re-comp, bulk, or cut? I started upper/lower split about 2 months ago, and I see immediate results. I gained a lot more muscle. Now, I can see there are muscle definitions in my biceps, triceps, and legs as well as feel (very hard to see even with good lighting) some definition in my abs. I used to be extremely skinny and weak (50 lbs sand bag used to be almost impossible for me to lift 2 month ago). My current calorie intake is around 1880-2200. I can’t decide which meal program to stick to since every sites give me a different numbers. So far your like your calculator the most since you give explanation to your numbers.

Danny
Danny

It seems like I should set my intake at maintenance level while continue with training and give it some time to decide whether I should cut or bulk.

Samantha
Samantha

Using the calculator above, my TDEE with “little to no exercise” is ~2300. If instead, I indicate “training 6-7 days a week”. my TDEE is ~3300. I didn’t think that an average workout would be even close to 1000 calories. Am I misinterpreting?

Samantha
Samantha

I double-checked that I was clicking the right choice. Here are my results…

BMR: 1920

Sedentary TDEE: 2304

Very Active (6-7 days) TDEE: 3312

I was particularly interested in the difference between Sedentary (2304) and Very Active (3312), which comes out to +1008 calories burned per day. If I’m understanding that correctly, it means that daily workout/exercise burns 1000 calories per day, but that seems like a lot, no?

David Currie
David Currie

Can you please help I filled in everything right but my carbs for my active days are way to high saying I need 706 g of carbs witch I know is way to high could u help?

Luis Fernández
Luis Fernández

Hi Andy,
First of all, thanks so much for the article. I have several doubts: In my case I have a sedentary desk job and my NEAT is more or less 8000-10000 steps per day and I going to the gym 3 days per week, doing weight lifting about 60′ and then HIIT about 10-12′. I have been doing a keto diet for 45 days without problems. But in spite of lose weight (4.5 kg) and reduce my waist from 78 cm to 73 cm and my percentage of body fat from 14% to 11% more or less I couldn’t reached to show my six pack, a layer of fat covers my belly button. Therefore I’d like to know if it would better to do this diet and I don’t know if bulk, recomposition or cut. Thanks a lot.

Matt
Matt

I’m curious about the activity multipliers. I’m only lightly active outside the gym (occasional walks and stair climbing), but my routines are pretty intense: ~90 minutes 4-5 times a week (usually 5). Overall volume these days tends to be in the 25,000-30,000lbs range per session. I’m thinking that should qualify for “very active.” Do you agree? Are there more details somewhere about how to map activity to multipliers?

Matt
Matt

Yup! Thanks. That helps me ballpark it. I’m trying out “moderately active” and I’ll make adjustments as required after tracking for a week. Thanks!

Spike
Spike

Hey Andy great info appreciate you taking the time to answer our questions. I was curious what your take was on refeed days? If you think it is a good idea how often should you have a refeed day and how much should you bump your calories? Based on what number should it be bumped from? Your rest day calories calculated above, workout day, or from your TDEE? Thanks!!

Spike
Spike

Ah okay thanks! I always thought that a refeed day would be +500-600 calories from your target calories, or calculated BMR, or calculated TDEE wasn’t sure which. I was curious what was your take on maybe once a month not necessarily overeating and going crazy but not tracking and having those foods that are not great for you like cookies, pizza etc lol and going over even your training day calories. I have a friend who actually does this once a WEEK and is strict every other day and is in fantastic shape! Something to do with Leptin levels? Anyway thanks again!

Spike
Spike

Thanks and I agree. I have a question regarding the calculator. If I get a neg carb intake for rest days and have done the first couple of steps to get a positive number what do you mean swap carb from training training days to rest days? Do you mean increase the calories for rest days to get a positive carb intake and reduce calories on training days because you took those carbs from that day? Or keep same amount of target calories but increase fat on training days to reduce carbs.. and reduce fat on training days to basically use those carbs taken from training day but without manipulating calorie target for set days? Thanks!

Spike
Spike

I think increasing my fat intake on training days to free up/ reduce carbs from training days to be used on rest days along with reducing fat on rest days to use those carbs that you took from training days to avoid calorie target manipulation for set day(s) would be best. Maybe it doesn’t matter but I always thought that your calories should be higher on the days you lift and lower on. The days you don’t. I don’t know I just feel more comfortable doing it that way lol. Thanks.

Michael
Michael

about the activity level Moderately active 1.55 is it your experience that it is correct? I mean some sites like Mike Matthews from Legionathletics set it to 1.40 because the 1.55 set up your intake with to many calories in relation to the activity described as 4-6 hours training.I have just started your intermediate body building program and I should properly cut(17% fat according to the navy measurement but I want to build more muscle. According to your Excell spreadsheet I should eat 3100 cal for 0.7kg muscle per month. I am now eating my way up to 2800cal and its hard 🙂 I have previous followed the Bigger Leaner Stronger for 6 month at 2700 cal and gained to much fat. Then and did a cut

Michael
Michael

Thanks. yes I have read the both the faq and the articles but my mind still have to adjust to the fact that you say that the glycemic index doesn’t have any thing to say, and I therefore can eat white bread or even gummi bears to achieve my carb goal for the day. I am starting to include apple juice though

Kevin Roche
Kevin Roche

Hi Andy.
Really interesting guide, I’ve never thought about changing my intake for training/rest days before but it makes sense.

One thing that confused me though; on Step 5, Bob and Tom both have additional multipliers on their protein intake of 0.9 and 0.8 respectively, where did those numbers come from?

Also what is your recommended protein and fat intake for maintaining?

Kevin Roche
Kevin Roche

Ahh, of course. Thanks for the prompt response.

Michael
Michael

Hi Andy

When using calculators on this page I get very different readings than when I enter them in the spreadsheet. The TDEE is the same and also the protein, but carbs and fat are way off on training and rest days.

Rhonda
Rhonda

Hi Andy,
I found this incredibly helpful and so interesting. Big question: this seems to be geared to men—what modifications would you recommend making for a female athlete over 40? I’ve been practicing IF for years but only this year did I start to look refining and honing it as so much is changing and I’m finding it harder to stay as lean as I have historically maintained.
MB has updated his info for women to 14:10 which I read on Leigh Peele’s site. What other considerations would you make given the obvious hormone changes?
Much thanks!
Rhonda

Dan
Dan

Hi Andy,
Thanks for the guide – really helpful and informative.
Just wanted to ask – for the protein calculation are we meant to increase heo figure for training days and reduce it for rest days in line with our overall calories intake?
So, for rest days multiply the protein figure by 0.8 and for training days multiply the figure by 1.2? Or are we meant to have the same protein intake every day?

Dan
Dan

Thanks for the clarification Andy

Michael
Michael

Hi Alex. Thanks for the info you’ve provided here. I’ve found it very useful for the diet I’ve just set up and started this week.

I’m a software developer. I’d be interested in developing a standalone app with you to streamline this whole process. I think it could help you and your community. If that sounds like something you’re interested in, reach out to me at my email!

Either way, thank you for the help. My macro targets were way off.

Alex
Alex

Hi Andy, found your guide really helpful and I was amazed that’s it’s free of cost to use.
Just wondering how would I work out my sugar intake? As I now have my protein, fat and carb but need to know my sugar allowance.

Ryan
Ryan

Hi Andy – I workout early in the mornings around 630am. I feel better going into my workouts having had more carbs the day before. Should I consider treating the day before as my workout day thus ensuring that my glycogen reserves are full to maintain performance in the gym? understand eating more calories throughout the day on a training day if I worked out in the afternoon giving my body time to fill up the tank.

Thanks

Marco
Marco

Hi Andy,

Thanks for your guide.
My body fat is between 10 and 20%
But when I enter everything correctly l get -11,5 carbs intake for rest days.
What should I do ?

John
John

Hey Andy just wanted to say thanks for the fantastic guides/calcs and answering people’s comments. it really means a bunch to us! You’re the best~!!

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