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31minutes' AMA Macro Calculator

It’s real simple…

Step 1) Add your weight in the box below.

Step 2) Hit the green “Go!” button.

You’re done!

 lbskg    or  TDEE:   

Cut (0/-988)

Training Day Macros (TDEE)
Carbs (g) Fat (g) Protein (g)
   

 

Rest Day Macros (TDEE-988kcal)
Carbs (g) Fat (g) Protein (g)
   

 

Lean Bulk (+450/+100)

Training Day Macros (TDEE+450kcal)
Carbs (g) Fat (g) Protein (g)
   

 

Rest Day Macros (TDEE+100kcal)
Carbs (g) Fat (g) Protein (g)
   

Note - You may want to use the Standard Macro Calculator or the IIFYM Calculator if your rest day intake is under 1,300kcal (1,200kcal for women).

About This Calculator

This Leangains macro calculator is based off of the 31minutes’ AMA on reddit. If you love your protein this calculator is for you, otherwise check out the other calculators here.

If you know your TDEE, punch it in! If not, we recommend just entering your weight. You can always readjust your macros later.

Note - There is no recomp option because 31minAMA doesn't believe in recomp ;)

 

Training Day (TDEE)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       

 

Rest Day (TDEE-988kcal)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       

Lean Bulk (+450/+100)

Training Day (TDEE+450kcal)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       
Rest Day (TDEE+100kcal)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein