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The Macro Calculator

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

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Miguel
Miguel
April 17, 2021 15:12

Hi Andy, rippedbody is just awesome, but I was wondering, should I eat 1 g of protein per pound of body weight o should I eat 1 g per pound of lean mass. It’s just that I keep listening this situation all the time and it is difficult to know what to do.

Aaron Brill
Aaron Brill
April 13, 2021 06:49

This article is great and has really helped with my bulk. Now I want to do a cut and it says my maintenance is 2877 calories and the recommended cut is 2093. That seems like a huge deficit all at once, would you recommend I start with something smaller, like a 500 calorie deficit?

b c
b c
April 13, 2021 02:32

Hi Andy,

I’m currently trying to lose fat and gain muscle. I have a very hard time reaching my protein goal each day. On average I am getting about 100g of protein with a goal of 165g (calculated from this site). How critical is it that I reach 165g?

emilie
emilie
April 10, 2021 23:21

Hi Andy,
If I sit down all day for work, train 6 times a week and to get to work i cycle (hour total) would this make me lightly active or mostly sedentary?

Trishant Sharma
Trishant Sharma
April 5, 2021 20:09

Hi Andy, I’ve been cutting since 3 weeks now and at a body fat percentage of 14%, should I start my bulk or wait for it to get down to 12%, coz I really wanna gain muscle !

Trishant Sharma
Trishant Sharma
April 5, 2021 23:13
Reply to  Andy Morgan

How to safely transition from a cut to a bulk ?

Trishant Sharma
Trishant Sharma
March 12, 2021 21:00

Hi Andy, I’ve been eating about the same number of calories for the last 4 months, and my weight is maintained. But since the last 2 weeks, my weight has almost gone down almost 2 pounds if I take the weekly average, so, is it because I’m losing muscle or fat??

Trishant Sharma
Trishant Sharma
March 13, 2021 14:29
Reply to  Andy Morgan

My training routine is more or less the same it was in February… Weight Training 6 days a week and 3 days Light Cardio…

But it’s just that I spend most of the day standing,cooking, doing the dishes and I walk halfway to my home from the gym, and just sit to have a meal, could that be making a difference !

dada
dada
March 5, 2021 18:55

Hi, Andy!

thanks for all you work! the provided info is gold!

I’m not sure about the protein adjustment. you said’ While a good heuristic for many, the “1 g per lb rule” will set protein intake too high for overweight or obese people. I’d suggest you set your protein intake as per your height using the chart above.’

I don’t know what to do. I’m 5’5 and I have 187lb. The calculator, for a lightly active person, says the protein intake should be 187g, according to the 1g per lb rule. But the height chart indicates approx 135g of protein. I need you advice, please! my choose should be the same if I calculate for a mostly sedentary person?

Thank you a lot!

Andrea
Andrea
February 27, 2021 02:51

Hi Andy!

Thank you for your amazing work! It helps me so much

I have a doubt, which activity level should I pick?

I workout 5 times per week with weights, 7-10k steps per day and I keep myself active during the weekends (hikes, longer walks or bike)

Thank you so much!

Tom J N
Tom J N
February 19, 2021 22:18

Hi Andy,
In your book the last shred there is reference to ‘Only count a ‘real change’ as spmething more than 2 SD’s’ (standard deviation’. Can you elaborate on this a little with a working example.
Would be extremely grateful.
Thanks

Steve
Steve
February 16, 2021 13:04

Hi Andy – I just calculated my macros for today – Protein – 171g, Fat 60g, Carbs 240g. This is aligned with defined goals. However, my fiber was 63g (yikes), comprised of Oats, Broccoli, Cauliflower, Lavash bread, beans, carrots, chia seeds. Besides concerns about spending all day on the toilet, am I causing any nutrient issues with macros or micros?

Steve
Steve
February 17, 2021 08:35
Reply to  Andy Morgan

Hi Andy,
Sorry for including macros – my mistake. The article you shared discussed macros, but didn’t describe why too much fiber is bad. Can you share some insight on the negative effects of too much fiber?

Tom J N
Tom J N
February 13, 2021 19:52

Hi Andy,
This may be a daft laddie question, so here goes.
To put on a pound of muscle (roughly speaking) one has to consume 2500 excess calories a week.
If one is on the Keto diet and fat adapted, does one still have to consume a 2500 calorie surplus to build muscle? I am thinking if one has fat stores to utilise for energy, these can be used and should be adequate enough without consuming the extra calories?
Hope this makes sense.

Robert
Robert
February 6, 2021 03:47

Great calculator, really easy to follow.

I understand the calculations from reading your book, however the number it gives me for TDCI (1713) is less than my BMR (1758).

I appreciate that this is an estimate and we are only talking about 45 calories, but would you generally suggest that the TDCI should be higher than the ‘lie in a coma’ BMR.

Or do I just need to not worry about it as my BMR will reduce as I lose weight?

Thanks

Robert Barrett
Robert Barrett
February 6, 2021 16:24
Reply to  Andy Morgan

Thanks very much Andy for the comprehensive reply, much appreciated. That does break a myth I’ve held for a long time that the TDCI needed to be ~500cal less than TDEE and higher than the ‘essential to survive’ BMI. Thanks again, I’m enjoying the book and resistance band exercises 👍

Raúl
Raúl
January 31, 2021 19:15

Hi Andy,

2 questions here:

1.-

Which activity level on the calculator would you choose with:

3 Days/week: Calisthenics (in the afternoon)
2 Days/week: Barbell/Weight Workout

Also, on two of the calisthenics days i also do functional training (45min at late evening)

Less than 2000 steps/day

2.-

In Martin’s book, he talks about 60% of protein in the ratios (if i’m not wrong). With your calculator i’m somewhere between 26-27%. Any clarifying thoughts?

Thank you,

Raúl.

Mike
Mike
January 31, 2021 17:23

Hi Andy!
First of all I want to thank you for the massive work you put in to the page. It is awesome!
I read it your guide about macros and I decided to reduce some weight. My question is what activity should I set up if I train kettlebell swing from Monday to Friday, perform weighted Pull-ups three days a week?
Would be appreciate form any tips from you.

Mike.

Graham Ballachey
Graham Ballachey
January 26, 2021 13:24

Andy,

This is a fantastic resource. Thank you!

I work out about 3x a week (barbells at the gym), and I do some light exercise every day (stretching, bodyweight – not to failure), plus 10K steps a day. I otherwise work in an office.

Is this mostly sedentary? Or lightly active?

Appreciate it!

Graham

Graham Ballachey
Graham Ballachey
January 27, 2021 00:07
Reply to  Andy Morgan

Thanks, Andy!

Ali Abdulredha
Ali Abdulredha
January 26, 2021 08:36

Hey andy my brother is about 160 Ib or 72kg and concumes about 1g per Ib of bw but drinks like 1.5 liters of water per day. so is a relatively high protein diet with that of a small water intake (wich I’m pretty sure is probably not enough for a man of his size) could be very problematic for his health long term and any tips to increase his water intake

Matt
Matt
January 20, 2021 08:22

Hi Andy,

Thanks for this, fantastic breakdown.

I’m WFH but doing basic dumbbell home workouts each morning with a walk in the afternoon (currently averaging 7k total steps per day). Would you pick ‘sedentary’ or ‘light’?

I’m 6″4 201lb aiming to recomp. Usually train 5 days a week but COVID put a halt to all of that in 2020. As a result body fat % has increased and muscle mass has somewhat decreased.

Thanks,

Matt

Carly Cochran
Carly Cochran
January 12, 2021 01:21

At what point would you adjust your protein intake? After you lose 5 lbs? 10 lbs? 20 lbs?

After you make your 4 week adjustment, do you adjust again in another 4 weeks?

Gennadiy
Gennadiy
January 9, 2021 03:41

Hey, Andy. Thanks for the content.
In the past I used calculator at sareyko.net, until it was taken down. The split there between workout days and rest days was different in terms of how much fat there was on rest days. It was something like zero carbs, 2g of prot per kg of lean weight, and the rest were fats.
Is this a viable option?

Stanley
Stanley
January 6, 2021 01:18

Hey Andy, thanks so much for your content. I downloaded yout diet set up guide a few years prior, which was a tremendous help! Unfortunately I wasn’t able to download the updated guide. I already tried out 2 of my email-adresses and so far I haven’t received it yet.
Do you happen to know what could cause this issue or by any chance send it to me manually? Please let me know 🙂

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