Calculating Macros For Bodybuilding

Bodybuilding Macros Formulas:

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

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

BMR:

TDEE:

Daily Calories (DC):

Protein:

Carbohydrates:

Fat:

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is Bodybuilding Macros Calculation?

The bodybuilding macros calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution for muscle gain based on your weight, height, age, and activity level.

2. How Does the Calculator Work?

The calculator uses the following 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 BMR (calories burned at rest), then adjusts for activity level (TDEE), adds 500 kcal for bulking, and distributes macros at 30% protein, 50% carbs, and 20% fat.

3. Importance of Macro Calculation

Details: Proper macro distribution is essential 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, and select your activity level. For accurate results, measure your weight in the morning after using the bathroom and before eating.

5. Frequently Asked Questions (FAQ)

Q1: Why add 500 kcal to TDEE?
A: A 500 kcal surplus typically leads to about 0.5 kg (1 lb) of weight gain per week, mostly muscle if training properly.

Q2: Is 30% protein too much?
A: For bodybuilding, 1.6-2.2g protein per kg body weight is recommended. This ratio ensures adequate intake for most lifters.

Q3: Can I adjust the macro ratios?
A: Yes, some prefer 40% protein, 40% carbs, 20% fat when cutting. This calculator uses a standard bulking ratio.

Q4: How accurate is the BMR calculation?
A: The Harris-Benedict equation is about 70% accurate. For greater precision, consider a DEXA scan or metabolic test.

Q5: Should I eat the same every day?
A: Adjust calories based on activity - eat more on training days, less on rest days while keeping protein consistent.