Bigger Leaner Stronger Macro Calculator

Bigger Leaner Stronger Formula:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE + 500 \] \[ P = \frac{DC \times 0.30}{4} \] \[ C = \frac{DC \times 0.50}{4} \] \[ F = \frac{DC \times 0.20}{9} \]

Weight (W):

Height (H):

Age (A):

years

Gender:

Activity Factor (AF):

BMR (kcal/day):

TDEE (kcal/day):

DC (kcal/day):

Protein (grams/day):

Carbs (grams/day):

Fat (grams/day):

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1. What is the Bigger Leaner Stronger Program?

The Bigger Leaner Stronger program by Michael Matthews is a science-based muscle building and fat loss program that emphasizes proper nutrition and strength training. The macro calculator helps determine optimal macronutrient intake for muscle gain.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

\( W \) — Weight in kg
\( H \) — Height in cm
\( A \) — Age in years
\( AF \) — Activity factor (1.2-1.9)
\( BMR \) — Basal Metabolic Rate (kcal/day)
\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( DC \) — Daily Calories for bulking (kcal/day)
\( P \) — Protein intake (grams/day)
\( C \) — Carbohydrate intake (grams/day)
\( F \) — Fat intake (grams/day)

Explanation: The formula calculates your maintenance calories (TDEE) then adds 500 kcal for muscle gain, distributing macros at 30% protein, 50% carbs, and 20% fat.

3. Importance of Macro Calculation

Details: Proper macronutrient distribution is crucial for muscle growth while minimizing fat gain. The 30/50/20 ratio provides adequate protein for muscle synthesis, sufficient carbs for energy, and healthy fats for hormone production.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. For accurate results, measure your weight in the morning after using the bathroom.

5. Frequently Asked Questions (FAQ)

Q1: Why add 500 calories to TDEE?
A: A 500 kcal surplus provides enough energy for muscle growth while minimizing fat gain. This typically results in 0.5-1 lb of weight gain per week.

Q2: Can I adjust the macro ratios?
A: Yes, some prefer 40/40/20 (protein/carbs/fat) or other variations. The 30/50/20 ratio works well for most people in a surplus.

Q3: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight changes (±5 kg).

Q4: What if I'm not gaining weight?
A: Increase calories by 200-300 kcal/day and monitor for 2 weeks. Some very active individuals may need larger surpluses.

Q5: Should I track macros exactly?
A: Aim to hit protein and calorie targets consistently. Carbs and fats can vary somewhat day-to-day.