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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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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 🙂

Trishant Sharma
Trishant Sharma
January 4, 2021 20:28

Hi Andy !! Do we also have to subtract our fiber intake from the total carbs we eat ?

As fibers are not absorbed and just pass through the system.

Stefano
Stefano
December 30, 2020 21:32

Hi Andy
I work as carpenter standing a lot on my feet and 2/3 days I do around 10000 steps in the working environment. Which activity does it suit best light ? High ?

No workouts at all at night.

Thank you

James
James
December 30, 2020 14:48

Is it normal for weight to suddenly stall , decrease or increase more than expected in a bulking phase even though I have been eating roughly the same macros everyday?

I have been bulking for 4 months now and this is a part of the data recorded:
74
74.3
74.4
74.6
74.8
74.7
75.2
75.3
75.4

The data above shows the weekly average for 9 weeks. Sometimes my weight will increase more than I want from 74.7 to 75.2 and sometimes even decreased slightly from 74.8 to 74.7.

Trishant Sharma
Trishant Sharma
December 22, 2020 22:52

Hi Andy, I have a weighing scale which also measures body fat percentage and since the last 3 weeks. My body fat percentage on average is 14.8%, and I’ve been eating mantainance calories till now. Although I sure workout 6 days a week, and I want to gain muscle, but I’m not able to understand whether I should go with a recomposition or a bulk. I’ve been staying on average the same weight or have lost just a little bit over the last 3 weeks, and I’ve been training 6 days a week since almost 6 months now. Can you help me here ?

Trishant Sharma
Trishant Sharma
December 23, 2020 12:19
Reply to  Andy Morgan

But I’ve read the bulk vs cut guide but still confused whether to bulk or maintain and go for a recomposition, being 6 months into training, I would be considered a novice or intermediate .

Frankie Chan
Frankie Chan
December 19, 2020 21:09

Im new to weight training, so I decided to recomp.
But when should I stop recomp and start cut/buff ?

Thanks

Jason
Jason
December 14, 2020 05:59

Hi Andy. Your site is amazing. Just the information I’ve been looking for. Sorry if I missed the answer to this question somewhere but on days you work out, should you make up those burned calories and eat more? Or as the calorie calculator factors in your activity level should you just stick to those calories everyday? I’ve been using Cronometer to track my macros and it was set where when I put in an activity, it would subtract those calories and some days I’d probably end up eating almost 3000 calories while your calculator says I need about 2200. I do have some belly fat that’s been hanging on so could be the issue? Thanks again.

Troy Evans
Troy Evans
November 10, 2020 10:57

Hey Andy,

Great info. It has my cutting cals below my bmr calories. Is this OK? I assume so but countless articles always say don’t go under bmr or gains will basically vanish asap.

Andy Aron
Andy Aron
November 10, 2020 05:55

Hello Andy,
So am 18 180 pound and 5 10. I started losing weight 3 month ago I lost about 6 kilograms using myfitnesspal app. However, my calculated calorie intake is less than the calorie I got here by 500 calories! Should I take a diet break? Adjust my calorie intake?
I workout 4 days a week.
Thanks for the help!

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