If you follow this diet for a long period of time, you may need to enter a cutting phase to shed some of the extra pounds gained during the time you were bulking.Īssess your results throughout the program to ensure you aren’t gaining more weight than intended. How quick will these macros make me bulk?Ĭlean bulking requires that you put on weight fairly slowly, and that you don't end up adding too much fat instead of lean muscle.įor that reason, this calculator is going to aim for a muscle gain rate of around a half a pound per week. You will have enough carbohydrates to give you the energy to get through your workouts and adequate protein to maximize recovery. This calculator was designed to give you macros that will help you put on muscle. Prospre then uses our own algorithms to pick the best macros for lean bulking from out of those ranges. The USDA’s Acceptable Macronutrient Distribution Ranges (AMDRs), As such, you can set the target intensity percentage to provide more aggressive or less aggressive macronutrient recommendations.How does this macronutrient calculator work?Īll values are fall within healthy ranges based on the data provided by authoritative sources, such as I also felt it important to include some flexibility with regard to the aggressiveness of the cutting or building phases. From there, you can gradually titrate protein up until you find a percentage that works well for you. That said, I highly encourage you to start with your fat ratio set at a higher percentage to optimize fat-adaptation. In order to make this macronutrient calculator truly unique and customizable, I opted to create a formula in which you can manipulate your desired percentage distribution. (I encourage you to be realistic with the timeframe you've allotted to reach your goal and I suggest you pick a bodyfat goal within 10 percentage points of your current body fat.) Input your desired bodyfat percentage.In order to fine-tune your goal and provide you with more qualified starting macros, you can use the information below to customize your recommendations further. Every goal is different and every goal requires a slightly different macronutrient distribution. You likely train like an animal 5-6 days a week but also have a highly demanding job pouring concrete or something similar.īased on the information you input above, the calculator will generate an estimate for your maintenance intake. If you're operating out of this category, you're burning some serious calories throughout the day. You train consistently throughout the week with quite a bit of intensity but you also have a physically demanding job that requires you to be constantly moving. If you are very active, you're moving throughout the entire day. Or, you may not train at all but you have a highly demanding job doing something like construction in which you are constantly moving and lifting heavy objects. You may work a desk job but then absolutely kill it in the gym. Or don't train at all but you work at a slightly more active job. Work a desk job but also train on occasion. You come home after work and watch Netflix. You work a 9-5 desk job and do not train at all. However, this calculator is a great way to establish a baseline and get the ball rolling. We're all individuals and therefore require different manipulations. There isn't a perfect online macro calculator.
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