Standard Macro Calculator

This version of the calculator is based off of the standard Leangains protocol where the fats and carbohydrates are split into a 3/4 & 1/4 ratio. When it comes to protein, Andy suggests a minimum of 0.91g-1.13g/LBM (lean body mass) while Martin suggests 0.91g-1.36g/lbs (total body mass). They both agree on a higher protein intake when cutting, but it’s entirely up to you.

If you know your TDEE punch it in along with your weight; if not, we recommend leaving it blank. Then choose your protein intake and let the calculator work its magic. You can always readjust your macros later.

Note - If your rest day intake is under 1,300kcal (1,200kcal for women) in the Cut (0/-875) macros, use the Recomp (+20%/-20%) rest day macros.

Weight:  lbskg    TDEE:     

Cut (0/-875)

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

 

Rest Day Macros (TDEE-875kcal)
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)
   

 

Recomposition (+20%/-20%)

Training Day Macros (TDEE+20%)
Carbs (g) Fat (g) Protein (g)
   

 

Rest Day Macros (TDEE-20%)
Carbs (g) Fat (g) Protein (g)
   

 

 

Training Day (TDEE)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       
Rest Day (TDEE-875kcal)
  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      
       

Recomp (+20%/-20%)

Training Day (TDEE+20%)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein      
       
Rest Day (TDEE-20%)
  Grams (g) Calories (kcal) Ratio (%)
Carbs      
Fats      
Protein