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Anticipated Question

 

Hey, I get a negative number for my carbs on the rest days. What did I do wrong?

Check that you didn't set your fat loss rate too high for your current level of body-fat. If you

have that right, then reduce the calorie split between the

Training days

training and rest days (from 30% to 20% for example). If you’ve already done that, then reduce it further manually by just taking some of your carb intake from

 

the training days and adding it to

Rest days

 
 

Training days

 

Rest days

 
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Metric Calculator (For those that think in k cm) Scroll Right for Imperial STEP 1: Calculate

Metric Calculator (For those that think in k cm)

Scroll Right for Imperial

STEP 1: Calculate Your Calorie Needs Enter Your Body-fat Percentage (whole number) (If you don’t know it, use the ca

Weight (kg)

Your Lean Body Mass (in kg) Your BMR

Enter your activity multiplier (See explanation box on right) (1.1-1.9) Your Estimated Daily Calorie Needs (TDEE)

STEP 2 (FOR THOSE CUTTING): Calculate Your Calorie Targets & Macro Enter your target weekly weight loss (in kg) (0.3-1.3) Your Target Average Daily Calorie Intake Enter your chosen Fat Intake in g/kg of LBM. (0.9-1.3) Enter your chosen Protein Intake in g/kg of LBM. (2.3-3.1)

Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a we

Calories

Protein

Fat

Carbs

Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 days a How many days a week do you train? (3-6)

Choose a calorie intake percentage difference between your training & rest day Choose a fat intake percentage difference between your training & rest days. (1

Calories

Protein

Fat

Carbs

Calories

Protein

Fat

Carbs

STEP 2 (FOR THOSE BULKING): Calculate Your Calorie Targets & Macro Enter your target monthly muscle gain (in kg) (0.2-1.3) Your Target Average Daily Calorie Intake Enter your chosen Fat Intake as a percentage of daily calories (20, 25, or 30) Enter your chosen Protein Intake in g/kg of LBM. (1.6-2.5)

Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a we Calories Protein Fat

Carbs

Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 days a How many days a week do you train? (3-6) Choose a calorie intake percentage difference between your training & rest day Choose a fat intake percentage difference between your training & rest days. (1

Calories

Protein

Fat

Carbs

Calories

Protein

Fat

Carbs

15
15

80

 

68

1839

 

1.375

2528

 
 

0.4

2088

1.0

2.5

 
 
 

2088

170

68

199

 
 
 

3

30

40

 

2520

170

49

349

 

1764

170

82

86

 
 

1.0

2968

25

2.0

 
 
 

2968

136

82

421

 
 
 

4

30

40

 

3406

136

64

571

 

2384

136

107

220
220

Easy Way To Estimate Body-fat Percentage (men)

Height (in cm)

Neck Circumference (in cm) - At narrowest point

Waist Circumference (in cm) - Around navel, relaxed.

Approximate Body-fat Percentage

Activity Multiplier Explanation

Sedentary (little or no exercise) = 1.2

Lightly active (training/sports 2-3 days a week)= 1.375

Moderately active (training/sports 4-5 days a week) = 1.55

Very active (training/sports 6-7 days a week) = 1.725

Extremely Active (twice per day, extra heavy workouts) = 1.9

 
 

178

40

85

14.9

 
 

Training days

 

Rest days

 
 

Training days

 

Rest days

 

Imperial Calculator (For those that think in inches)

STEP 1: Calculate Your Calorie Needs Enter Your Body-fat Percentage (whole number) (If you don’t know it, use the ca

Weight (lbs)

Your Lean Body Mass (in lbs) Your BMR

Enter your activity multiplier (See explanation box on right) (1.1-1.9) Your Estimated Daily Calorie Needs (TDEE)

STEP 2 (FOR THOSE CUTTING): Calculate Your Calorie Targets & M Enter your target weekly weight loss (in pounds) (0.4-3.0) Your Target Average Daily Calorie Intake Enter your chosen Fat Intake in g/lb of LBM. (0.4-0.6) Enter your chosen Protein Intake in g/lb of LBM. (0.8-1.4)

Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a we

Calories

Protein

Fat

Carbs

Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 da How many days a week do you train? (3-6)

Choose a calorie intake percentage difference between your training & rest day Choose a fat intake percentage difference between your training & rest days. (1

Calories

Protein

Fat

Carbs

Calories

Protein

Fat

Carbs

STEP 2 (FOR THOSE BULKING): Calculate Your Calorie Targets & M Enter your target monthly muscle gain (in lbs) (0.5-3.0) Your Target Average Daily Calorie Intake Enter your chosen Fat Intake as a percentage of daily calories (20, 25, or 30) Enter your chosen Protein Intake in g/lb of LBM. (0.8-1.4)

Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a we Calories Protein Fat

Carbs

Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 da How many days a week do you train? (3-6) Choose a calorie intake percentage difference between your training & rest day Choose a fat intake percentage difference between your training & rest days. (1

Calories

Protein

Fat

Carbs

Calories

Protein

Fat

Carbs

 
 

15

180

 

153.0

1872

 

1.375

2574

 
 

1.0

2074

0.5

1.2

 
 
 

2074

184

77

163

 
 
 

3

30

40

 

2503

184

55

318

 

1752

184

92

47

 
 

2.25

3024

25

1.0

 
 
 

3024

153

84

414

 
 
 

4

30

40

 

3470

153

65

568

 

2429

153

109

209
209
 

Easy Way To Estimate Body-fat Percentage

Height (in inches)

Neck Circumference (in inches) - At narrowest point

Waist Circumference (in inches) - Around navel, relaxed.

Approximate Body-fat Percentage

 
 

Activity Multiplier Explanation

Sedentary (little or no exercise) = 1.2

Lightly active (training/sports 2-3 days a week)= 1.375

Moderately active (training/sports 4-5 days a week) = 1.55

Vert active (training/sports 6-7 days a week) = 1.725

Extremely Active (twice per day, extra heavy workouts) = 1.9

 
 
 
 

74

16

36

17.7

 
 
 
 
 
 
 
 
 
 
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