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About
This calculator was created to make the Leangains lifestyle easier for
any active participant. There are three versions of the calculator,
covering the three most popular Leangains methods: Standard,
31minAMA& IIFYM. If you dont know what Leangains is, take a look
at the links below. Get ripped and stay ripped!
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 its 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: 173 lbs kg TDEE: 2464 Go! Reset
0.8g/lbs 0.9g/lbs 1.0g/lbs 1.1g/lbs 1.3g/lbs 1.4g/lbs
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)
Standard Macro Calculator | Leangains Macros Calculator http://www.lgmacros.com/standard-leangains-macro-calculator/
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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)
Standard Macro Calculator | Leangains Macros Calculator http://www.lgmacros.com/standard-leangains-macro-calculator/
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Standard Macro Calculator | Leangains Macros Calculator http://www.lgmacros.com/standard-leangains-macro-calculator/
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