Macro Calculator
Get your daily calories, protein, fat, and carbs for an aggressive cut or a lean bulk. The cut targets are exact. The lean-bulk number is a starting point of RMR plus 200, so add the calories you burn moving each day on top.
Get your daily calories, protein, fat, and carbs for an aggressive cut or a lean bulk. The cut targets are exact. The lean-bulk number is a starting point of RMR plus 200, so add the calories you burn moving each day on top.
Once you're lean, the Complete Guide keeps you there: the days I ate to the gram and your true maintenance after the cut.
See the Complete Guide