Calculate My Macros Bodybuilding

Bodybuilding Macros 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

Activity Factor (AF):

BMR:

TDEE:

Daily Calories (DC):

Protein:

Carbohydrates:

Fat:

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1. What is the Bodybuilding Macros Calculator?

This calculator helps bodybuilders determine their optimal macronutrient distribution for muscle gain. It calculates Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommends a calorie surplus with specific protein, carbohydrate, and fat targets.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

\( W \) — Weight in kilograms
\( H \) — Height in centimeters
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( DC \) — Daily calories for bulking
\( P \) — Protein in grams
\( C \) — Carbohydrates in grams
\( F \) — Fat in grams

Explanation: The calculator first determines your base calorie needs (BMR), then adjusts for activity level (TDEE), adds a 500 kcal surplus for muscle gain, and distributes these calories into optimal macros for bodybuilding.

3. Importance of Macro Calculation

Details: Proper macro distribution is crucial for muscle growth while minimizing fat gain. The 30% protein, 50% carbs, 20% fat ratio provides optimal nutrients for recovery and growth.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: Why a 500 kcal surplus?
A: This provides enough energy for muscle growth while minimizing fat gain. Adjust based on your progress (250-750 kcal range).

Q2: Why 30% protein?
A: Research shows 1.6-2.2g protein per kg body weight supports muscle growth. 30% of calories typically achieves this.

Q3: Should I adjust these macros?
A: These are starting points. Monitor progress and adjust carbs/fat based on energy levels and body composition changes.

Q4: What if I'm cutting instead of bulking?
A: For cutting, subtract 250-500 kcal from TDEE instead of adding, and increase protein to 35-40% of calories.

Q5: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight changes (±5 kg).