(Please type in answers, copy and pasting your tdee number won't work correctly in some browsers)
- Heavy Bulk: TDEE calories will be increased by 20%. Macros will focus on heavy carb intake to increase strength while being heavier in fat as well. Breakdown: Carbs: 55% Protein: 23% Fat: 22%
Best For: Those who care strictly about size and strength increases. Willing to put on some fat for more dramatic increases.
- Lean Bulk: TDEE Calories will be increased by 15%. Macros will still be heavy in carbs but shift focus more over to protein. Breakdown: Carbs: 55% Protein: 28% Fat: 17%
Best For: Those still wanting to gain weight, size, and strength but want to negate excess fat storage as much as possible. Less dramatic increases but you remain more lean.
- Lean Cut: TDEE calories will be reduced by 10%, but macros will still focus on a good amount of carbs with lower fat Breakdown: Carbs: 58% Protein: 27% Fat: 15%
Best For: Those who wish to lose body fat moderately but still maintain strength.
- Heavy Cut: TDEE calories will be reduced by 15% and macros will focus mainly on protein with very low fat. Breakdown: Carbs: 55% Protein: 30% Fat: 15%
Best For: Those who have already gained some muscle and wish to cut body fat the fastest but strength may be slightly compromised.
This calculator will take your TDEE and either add (if you're increasing calories for a bulk) or subtract (if you're decreasing calories for a cut) whatever percent is related to your goal that you choose. It will then multiply that number by the percent of each macro to get the calories from each macro your diet requires, then divide each one of those calories by the calories per gram each macro provides. This may sound complicated but its really not!(but we did provide this calculator to make your life easier). However, it's always good to understand where all these numbers are coming from and how you can even tweak it to make it even more customized.
Check out this example calculation we provided below:
Let's say my TDEE is 2900 calories a day based on the calculations from the first step. However, I'm looking to gain muscle but still want to stay pretty shredded so I decide to Lean Bulk which, as stated above, involves an increase in calories by 15% which results in a new total daily value of:
Goal Based Calories Total:
TDEE+(TDEEx(Calories Increase))=Target Intake
We now know are target intake and can calculate our individual macro intake by first multiply your target intake by the percent of each macro according to our goal:
Determining how Many Calories per Macro:
Target Intake x % of Macro= Calories per Macro
Carbs: 3,335 x .55= 1,834 calories
Protein: 3,335 x .28= 934 calories
Fat: 3,335 x .17= 567 calories
We Now Determine the Amount in Grams We Have To Consume Everyday, This is Where The Calories per Gram We Talked About Comes In:
Carbs(4 Calories per Gram):
calories(from last Step)/calories per gram= grams
1,834/4= 458.5 grams per day
Protein(4 calories per gram):
934/4= 233.5 grams per day
Fat(9 calories per gram):
567/9= 63 grams per day
You Can Now Choose How Many Meals You Would Like To Eat A Day and Divide it By the Number to Determine each Macro per Meal You Need:
Say I Choose 5 Meals a Day:
Grams per Day/# of Meals
It is important to also note that some people count macros but don't meal prep or plan out meals. They simply just track what they eat during the day making sure they haven't gone over their daily totals. However, this is less organized and can leave lopsided number towards then end of the day.
So How Do I Actually "Track" Them Based Off What I Eat?
Now This Is Where it Helps To Stay Organized and Have a Scale Ready to Weigh Some Foods That Don't Have a Predetermined Serving Size. Often measuring cups will works As Well
First, Lets Look At How To Determine The Macros:
Serving Size: since you need to determine how many macros are in your meals you're going to have to get used to measuring out your food. This is done with either a scale in grams or ,for those that it applies to, a measuring cup. For this example it is macaroni you can measure out in a cup. Therefore, you would measure out your desired portion, or what you have allocated for this meal. It doesn't have to make up all your calories, feel free to work in how ever many different foods you want. Just make sure you're sticking to your numbers.
So for this example if I had 2 1/2 cups, I would have to log the following:
Fat: 12 x 2.5= 30g
Carbs: 31 x 2.5= 77.5g
Protein: 5 x 2.5= 12.5g
As you can see this would be a bad choice if I was planning on sticking to my per meal count we calculated above. However, as long as you're hitting your daily numbers it doesn't matter.
It is definitely needed to use some short of way to log your macros to understand where you are in relation to your goals and even per meal. We will be releasing a downloadable version you can use shortly but you can even use your notepad in your phone, download one of the many apps, or even write in on paper. All you have to do is track each of the three macromolecules and hit your desired goal.
Keep it simple; Use a chart like this to track you meal totals over the course of the day. Keep in mind that these are your meal totals though so you should still have something handy to add up each macro for everything you ate for that meal. Some foods you can always google the nutrition facts for as well, ex. apple. If I had an apple with this Mac N Cheese meal I would have to add the macros of the apple to the Mac N Cheese as well!
1. Have food on hand that is very heavy in 1 macro category. For example, you should have some sort of food that is pretty much all fat, a different one that's mostly all carbs, and one all protein. The reason for this is so you can adjust your intake at the end of the day according to your goals. Many times you might be pretty close to reach your goal for 1 or 2 of the 3 macros but be far behind in 1 category. This is when you can have some servings of this to help even it out.
Fat- add butter in/cottage cheese/regular cheese.
Carbs: oatmeal, bread, pasta, carb supplement.
Protein: protein powder/ shrimp.
2. Don't get overwhelmed. You probably won't hit your exact numbers when you're first starting because you do need to kind of feel it out as to how many servings of what you should be eating a day. Just keep working closer to hitting your numbers and watch the results happen. Chances are you weren't eating this well before so even if you don't hit your exact numbers you'll still be making progress
3.Make Adjustments As Needed. We provided you with the formulas and some understanding of how to calculate your numbers so you can use that to your advantage. Adjust your macro ratios based on what gets you closer to your goal. Keep these tips in mind:
Carbs- Shift your diet to being more carb heavy when you're looking to gain strength and size the quickest. If you want to focus on building more lean muscle, you should shift your macros from fats to carbs. Cut back when trying to drop fat quick.
Fats- Should be your lowest consumed macro (in grams+ except keto) always. Can be increased when bulking, but to remain lean most of your caloric increase should be allotted to carbs and protein. This number should be decreased the most in a cut.
Protein- Best macro for lean muscle. The more calories you allocate to this macro (of your daily goal), the more lean gains you can expect to make. During a cut, calories of fat should be shifted to protein.
Downloadable Tracker and Program Will Be Released Shortly!