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

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Ned
Ned
September 26, 2020 09:54

Hi Andy! Great article! Quick question for those who are vegans. How do we make gains not eating meat for protein? I see all your recommended proteins are for meat eaters. As a hard training vegan I’m totally shredded but weighs only 145lb. I need to grow without added animal fat/protein.

Mehdi
Mehdi
July 21, 2020 01:08

Is IF a must for losing weight and generally for training? Or i can have normal meals and yet progress like those who fast?

Rene
Rene
July 17, 2020 22:45

Would it be possible to extend the calculator so that you could select extra macro cycling and kcal cycling separately? At the moment you can either choose neither or both. But I would like to do only macro cycling. I’ll do some calculations myself but maybe in the future ? 

Rene
Rene
July 17, 2020 03:32

Is it really important that you eat more on training days than on non training days ? I have been using IF 16:8 for years … I strongly suspect that this is the same as ” Leangains system” ? I find it easier to get similar calories every day. The macros I adjust to more carbs on training days and backwards. Does that put me at a disadvantage in your experience? I want to be effective … I have wasted enough time. 

Rene
Rene
July 17, 2020 14:45
Reply to  Andy Morgan

thx

Francisco
Francisco
June 3, 2020 05:21

How often should I change the macros?

Samantha Gallier
Samantha Gallier
May 27, 2020 05:32

Thank you for this. How often should I weigh myself and recalculate my calories/macros? Thank you

Dana Wauts
Dana Wauts
May 2, 2020 03:22

Hi

First, my apologies for my bad English (from Belgium)
When I complete the calculator do I have to fill in the current weight or the goal weight?
When I’m losing weight (I hope so, need to lose 10kg) do I have to update this weight regularly?

Mother 46 years, weightlifting 90min 6 days /week in the morning at 7am.
Due to injuries unable to run or walk long distances anymore.

Any recommendations are welcome 😉

Carl
Carl
April 26, 2020 17:56

Morning Andy, great article which has helped me understand things better.

Question… can you recommend any training schedules? I’m currently training Mon-Fri weights, 90 min 5 a side football Weds, rest Sat, 4mile run Sunday. 5 days a week trying to gain strength and working each muscle group, but ideally want to train my muscle groups twice per week.

40yrs / 180 / 5’8 / Office Job, although I do work around lots.

My goal is to loose my belly fat, and love handles. Ideally just to look lean, with muscle.

Your help and advice is much appreciated.

Carl
Carl
April 27, 2020 15:51
Reply to  Andy Morgan

Morning Andy,

I’m going to start with your “Intermediate BB Program” with the aim to strip my fat and gain my muscle. Once I have done that I was then going to reverse it and go into a surplus process, the aim to eventually keep everything the same when I get the physique and frame I’m happy with.

Do you think that is a good idea? Do your plans work to support my plan?

Do [these calculations] seem accurate?

[Deleted by Andy]

Thanks in advance. Your advice is much appreciated.

Carl

Carl
Carl
April 28, 2020 21:02
Reply to  Andy Morgan

I’m going to start your Novice BB program, then just see how things progress in the next couple of months. I will leave you alone for now ha ha you have been fantastic with your advice, it is very much appreciated. Take Care Andy

Michael
Michael
April 19, 2020 07:37

How many steps does one get for highly active? 🤛🤛🤛

Michael
Michael
April 18, 2020 22:56

Mad respect for all the work you’ve put in over the year 👊.

My only question is I get 15k steps in everyday and train 6 days at the gym before COVID 19 what activity does that put me in? Again 🤛

Jordan B
Jordan B
April 9, 2020 01:18

Hey Andy! Really enjoy your website and all your articles. I’m currently trying to lose around 5–7lbs and really lean out. I’m 6’4 and weight about 212 with only ~10% body fat. I’m a professional athlete and work out at least 6 days a week. I know you want to eat a surplus of your TDEE on days you train and a little less on off days but how do I take into account that I only have 1 off day? How do those ratios change compared to working out only 3-4 days? Thanks

Larry Shipe
Larry Shipe
April 6, 2020 08:09

Protein target is getting harder to hit, can I swap out those calories with,let’s say fat(I tend to run out of this macro)?

Mike Dearing
Mike Dearing
February 25, 2020 06:05

Hi Andy, What’s the difference between this leangains macro calculator and the new calorie/macro calculator accessed from the menu bar on your homepage? Are there some assumptions based on the leangains method not used in your new calculator? The reason I ask is outputs for overall calories and macros using your new calculator are quite a bit lower than the leangains calculations above, namely target avg, target training day, target rest day, target carbs on training days, target fat on rest days. (Training day carbs above suggests ~400g vs. 256g in new calculator. Rest day target fat above is 100g vs. 34g in new calc.)

Dave
Dave
January 25, 2020 18:23

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
December 24, 2019 05:13

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
November 28, 2019 02:14

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.
November 19, 2019 04:12

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
November 8, 2019 02:56

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
November 9, 2019 09:36
Reply to  Andy Morgan

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
October 8, 2019 05:15

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
October 8, 2019 22:21
Reply to  Andy Morgan

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
September 24, 2019 22:25

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?

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