How to Calculate Your Leangains Macros

* Note: BLUE denotes an assumption, which in most cases should be adjusted (e.g., calories/g of macronutrient n Step 1 Calculate Your BMR Your Weight: 198.00 2.20 89.81 lbs lbs/kgs kgs

Your Height:

73.20 0.39 185.93 21 male 2,083.25

inches inches/cm cms years

Your Age: Male or Female? Your BMR: Step 2 Adjust for Activity Active multiplier Adjusted BMR: Step 3 Choose Diet Approach Approach:

calories

1.2 2,499.91

Cut

Step 4 Calculate Rest and Exercise Day Figures Rest Day Cut Slow-bulk adj. Body-recomp. adj. Rest Day: Exercise Day: -0.35 N/A -0.2 1,624.94 2,749.90 Exercise Day 0.1 N/A 0.2

Step 5 Calculate Rest and Exercise Day Macros Rest Day 2.50 60.00 Exercise Day 2.50 30.00

Protein Fat

Carbs Estimated Body Fat % Proj. LBM

1.28 0.2 71.85 Calories/g 4.00 9.00 4.00

6.13

kgs

Protein Fat Carbs Caloric Breakdown Protein Fat Carbs Total Calories Check YOUR MACROS Protein Fat Carbs FYI, as a % of Total Protein Fat Carbs

718.49 540.00 366.45 1,624.94

718.49 270.00 1,761.41 2,749.90

179.62 60.00 91.61

179.62 30.00 440.35

44.22% 33.23% 22.55% 1

26.13% 9.82% 64.05% 1

Step 6 Make Your Menu from Macros Beyond the scope of a Google doc yalls.

Key References: 1. http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/ 2. http://www.leangains.com/ 3. http://www.precisionnutrition.com/intermittent-fasting 4. http://www.eatstopeat.com/index6.shtml 5. http://startingstrength.com/ My twitter handle: @leocreilly -- thanks for checking! any feedback welcome.

ases should be adjusted (e.g., calories/g of macronutrient need not necessarily be adjusted).

BMR Formulas: BMR = 66+ ( 13.7 x weight in kilos ) + ( 5 x height in cm ) ( 6.8 x age in years) BMR = 655+ ( 9.6 x weight in kilos )+( 1.8 x height in cm ) ( 4.7 x age in years )

* Note: tread cautiously with multiplier, easy to overestimate caloric needs. e.g., I bike 8 miles to-and-from school 6 days/week

* Note: these are blue because they're assumptions, but they don't necess. need adjustment.

/kg LBM g TOTAL

/kg LBM (a plug such that carbs cover balance of calories)

* Should match the numbers above

ns-macros/

ny feedback welcome.

MALE FEMALE

Multiplier Range 1 1.1 1.2 1.3 1.4 1.5 1.6 1.7 1.8 1.9

Increments 0.1

Diet Approaches Cut Slow-bulk Body-recomposition