Leangains Macro Calculator

A web application to calculate your macros according to Andy's macro calculating guidelines. Please make sure to read how macro calculation according to leangains works and what it is supposed to tell you. This calculator is merely for convenience.

You

Modifiers

Results #

Body Composition

Lean Body Mass (rough estimate) {{getLeanBodyMass() | number:2}} kg {{getLeanBodyMass() | kgToLbs | number:0}} lbs
Bodyfat (rough estimate) {{getBodyFatPercentage() | number:2}} %

Calculated Calorie Requirements

BMR {{getBmr() | number:0}} kcal
TDEE {{getTdee() | number:0}} kcal
Rest Day Calories {{getRestDayCalories() | number:0}} kcal
Training Day Calories {{getTrainDayCalories() | number:0}} kcal

Calculated Macros

Protein Carbs Fat Calories
Rest Days {{getRestDayProtein() | number:0}} g {{getRestDayCarbs() | number:0}} g {{getRestDayFat() | number:0}} g {{getRestDayCalories() | number:0}} kcal
Training Days {{getTrainDayProtein() | number:0}} g {{getTrainDayCarbs() | number:0}} g {{getTrainDayFat() | number:0}} g {{getTrainDayCalories() | number:0}} kcal

Definitions

Activity Multiplier

The activity multiplier is the value to multiply the BMR by to calculate the TDEE. It describes your level of activity.

  • Sedentary: Little or no exercise. Desk job. (1.2)
  • Lightly active: Light exercise/sports 1-3 days per week. (1.375)
  • Moderately active: Moderate exercise/sports 3-5 days per week. (1.55)
  • Very active: Hard exercise/sports 6-7 days per week. (1.725)
  • Extremely Active: Hard daily exercise/sports & physical job. (1.9)

BMR

Basal metabolic rate. The daily amount of energy expended at rest.

See Wikipedia for details.

TDEE

Total daily energy expenditure. This is the quantity of calories you actually burn in a day.

The TDEE is calculated by multiplying the BMR and the Activity multiplier: TDEE = BMR x Activity multiplier

An Android App of this calculator is available in Google play.

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Disclaimer

The information on this page is for educational purposes only. It is not intended to be a substitute for professional medical advice.

THIS SOFTWARE IS PROVIDED BY THE COPYRIGHT HOLDERS AND CONTRIBUTORS "AS IS" AND ANY EXPRESS OR IMPLIED WARRANTIES, INCLUDING, BUT NOT LIMITED TO, THE IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE ARE DISCLAIMED. IN NO EVENT SHALL THE COPYRIGHT HOLDER OR CONTRIBUTORS BE LIABLE FOR ANY DIRECT, INDIRECT, INCIDENTAL, SPECIAL, EXEMPLARY, OR CONSEQUENTIAL DAMAGES (INCLUDING, BUT NOT LIMITED TO, PROCUREMENT OF SUBSTITUTE GOODS OR SERVICES; LOSS OF USE, DATA, OR PROFITS; OR BUSINESS INTERRUPTION) HOWEVER CAUSED AND ON ANY THEORY OF LIABILITY, WHETHER IN CONTRACT, STRICT LIABILITY, OR TORT (INCLUDING NEGLIGENCE OR OTHERWISE) ARISING IN ANY WAY OUT OF THE USE OF THIS SOFTWARE, EVEN IF ADVISED OF THE POSSIBILITY OF SUCH DAMAGE.

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Disclaimer

The information on this page is for educational purposes only. It is not intended to be a substitute for professional medical advice.

THIS SOFTWARE IS PROVIDED BY THE COPYRIGHT HOLDERS AND CONTRIBUTORS "AS IS" AND ANY EXPRESS OR IMPLIED WARRANTIES, INCLUDING, BUT NOT LIMITED TO, THE IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE ARE DISCLAIMED. IN NO EVENT SHALL THE COPYRIGHT HOLDER OR CONTRIBUTORS BE LIABLE FOR ANY DIRECT, INDIRECT, INCIDENTAL, SPECIAL, EXEMPLARY, OR CONSEQUENTIAL DAMAGES (INCLUDING, BUT NOT LIMITED TO, PROCUREMENT OF SUBSTITUTE GOODS OR SERVICES; LOSS OF USE, DATA, OR PROFITS; OR BUSINESS INTERRUPTION) HOWEVER CAUSED AND ON ANY THEORY OF LIABILITY, WHETHER IN CONTRACT, STRICT LIABILITY, OR TORT (INCLUDING NEGLIGENCE OR OTHERWISE) ARISING IN ANY WAY OUT OF THE USE OF THIS SOFTWARE, EVEN IF ADVISED OF THE POSSIBILITY OF SUCH DAMAGE.

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