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!
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 macro calculator is based on the infamous 31minAMA thread.
Back in 2014, a Reddit user by the name of 31minutes made one of the most epic posts on r/Leangains. To this day, the teachings in that post are treated as GOSPEL.
Why?
Because his program caters to the minimalist (or those who are busy).
Anyway, if you LOVE protein, this calculator is for you. Otherwise, check out the other calculators here.
If you know your TDEE, punch it in! If not, I recommend you enter 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) |
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| 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 | |||