This calculator is ideal for those who are trying to lean bulk or cut. The protein recommendation is quite high, which will help increase satiety and keep you feeling full.

Conversely, a teacher on her feet for the lions share of the week is most likely “Lightly Active”. The intermittent cardio throughout the day adds up.

Your activity level is primarily based on what you do outside the gym. Four 1 hour strength training sessions at the gym each week is less than 2 hours of actual activity. It does not result in a large number of calories burnt.

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This calculation is based on your Age, Weight, Height, and Gender. It is then multiplied by your Activity Level to give your TDEE.

If you’re sedentary for most of your week or are unsure, assume a value of 5000 steps (note that steps less than 6000 have the same activity multiplier).

What this means is that you shouldn’t fret over your weight loss/gains plateauing after the first few weeks. Rather, you should expect it. Don’t let it mess with your motivation.

Think of your BMR as the energy you would need to keep alive if you were in a coma. It’s the energy required for non-negotiable metabolic processes—like breathing, blood circulation, cell growth, and controlling your body temperature.

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The Leangains Method recommends getting as close to 60% of your calorie intake from protein as you can. This extremely high protein recommendation is to reap benefits outside of pure muscle building. Namely protein’s high TEF (Thermic Effect of Food), as well as the added difficulty of making poor food choices when you’re eating a high protein diet.

1g per pound is the standard and recommended option. This provides you with enough protein to facilitate muscle growth with a large margin of error.

In a calorie surplus (i.e. a bulk), your body is unlikely to break down muscle as energy, as you have ample energy available in the form of your surplus calories.

If your only activity outside the office is the gym, put yourself down as “Sedentary”. You might be slightly over depending on your intensity and frequency – but more likely you won’t be. You can adjust your estimate based on the first couple of week’s progress.

This is usually due to them basing their activity level on their number of gym sessions per week. This is not the right way to go about it.

This is an approximation for the number of steps you take each day. If you want an accurate result, use a pedometer or phone application such as Health (iOS) or Google Fit (Android).

Your base value is modified depending on your Stats – age, height, body fat, muscle mass, and steps taken each day.

This is essentially the amount of energy you would need to keep alive if you were in a coma. Energy required for processes like breathing, blood circulation, controlling body temperature, cell growth, etc.

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Note that Very Muscular is only applicable to males. Martin recommends that those with a Fat-Free Mass Index (FFMI) >22 choose Muscular. For Very Muscular, your FFMI should be >24.

Nevertheless, getting a ballpark figure of your TDEE is all you really need to get going. You can track your progress against your estimate and readjust as required.

The ‘Leangains’ calculator (also known as the ‘lean bulk calculator’) uses the equation recommended in the book The Leangains Method to estimate your daily calorie and macronutrient needs.

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As a rule of thumb, you’ll want to consume no less than 0.25g fat per pound, or approximately 0.5g fat per kilogram.

You can use the macro calculator to calculate and tweak your protein, fat, and carbohydrate macronutrients. You can use this as a bulking calculator (i.e. weight gain calculator), cutting calculator (i.e. weight loss calculator), or even a maintenance calculator (i.e. how many calories to stay the same weight).

Below I explain the specifics of how each factor affects your base value. Note that the calorie calculator automatically does this math for you. This is just an explanation of the logic behind the calculator, for those interested.

If you’re unsure which calculator to use, select ‘Standard’ from the Diet dropdown. This works as a maintenance, weight loss, or weight gain calculator. You can read more about which of these options is the best calculator for you here.

This calculator uses the equation recommended by Martin Berkhan in his book The Leangains Method to estimate your daily calorie and macronutrient needs. It has also been referred to as the ‘lean bulk calculator’, as lean bulking is a commonly advocated practice on a lean gains routine.

All calorie counters are approximations. Regardless of how many decimal places worth of carbs MyFitnessPal tells you are in your 160.8 g apple—it’s only an estimate.

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This is the final result of all of your input data. It breaks down the calories and macros—i.e. the protein, fat, and carbohydrates—you should eat each day to reach your physique goals.

So in an ideal world where you eat your exact TDEE each day, you would maintain the same body weight (hence the term “maintenance calories”).

This will result in an approximate weight loss/gain of 0.5 kilograms (1.1 pounds) for men, or 0.35 kilograms (0.77 pounds) for women.

You can use this bulking calculator regardless of whether or not you are on a leangains routine. It generally results in a lower estimate of your maintenance calories and a higher protein intake.

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To further compliment your muscle-building efforts, I’d recommend checking out my muscle building supplement stack, created after 10+ years of reading scientific studies and listening to (real) experts in nutrition.

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What you care about though, is your TDEE. This is the total amount of energy you need each day to maintain your body weight—after you factor in all of your activity.

The following information is specific to the Leangains calorie and macronutrient calculator (select ‘Leangains’ in the ‘Diet’ dropdown).

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In reality, this never happens due to the variance in our daily activity, the precise amount of food we eat, and water weight fluctuations.

This is because research has found the Mifflin St. Jeor formula to be more accurate than similar calorie estimation methods such as the Harris-Benedict formula.

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But in a calorie deficit (i.e. a cut), your body lacks the calories from food to maintain your daily energy needs. Your body breaks down mass—ideally fat mass—to fund this shortfall.

Martin himself finds 55% protein to be his sweet spot. He notes that if you find 60% protein too restrictive then you can drop it down to 50% – which he believes is doable.

Although this may seem like a low bar, it can be broken when you’re on a hard cut and hence don’t have that many calories to work with. Getting less than this amount of fat for an elongated period of time can easily lead to dry skin and/or hair. Would not recommend.

Note that I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.Some of the links in this post are affiliate links, and if you click on them and make a purchase, I will earn a small commission (at no extra cost to you).I never let this commission cloud my judgement when recommending products.As you can see in this article—I only recommended body fat calipers (if you want to measure your body fat) and Martin’s book on The Leangains Method (if you want to learn more about The Leangains Method).You really don’t need much to start. Just start.

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You have a good amount of leeway in your macronutrient proportions between carbs and fat. The split between carbs and fat is largely a matter of personal preference. So long as you’re not on the extreme of either side, there is no point stressing about the allocation.

This equation is generally considered to be the most accurate calorie estimation formula (at least for beginners who don’t know their body fat percentage).

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So a man with 22% body fat would subtract 1.5 from his base value. Whereas a woman with 25% body fat would keep her base value the same.

While protein plays a vital role in building muscle, it plays an even more essential role in maintaining muscle.

Although it’s unlikely additional protein will result in increased gains, you still may want to consider a higher protein intake as:

For example, it’s common to drop a full 2kg in your first week of cutting – especially if you lowered your carb intake. This is great for motivation, but it’s not a realistic representation of what you should expect long term.

The number in the proceeding brackets specifies the caloric deficit or surplus. For example, (+10%) means that your daily calorie goal will be 10% higher than your TDEE.

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Couple this with the increased satiety (fullness factor) of protein, and the practical implication is that most people should up their protein levels when going from a calorie surplus to a calorie deficit.

This exaggerated change is primarily due to changes in water weight, as well as the initial shock your body experiences from the abrupt change in calorie intake.

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So what kind of weight gain/loss should you aim for? The below serves as a practical and realistic expectation for a 6 to 12 month program.

Research has found the Mifflin St. Jeor formula to be more accurate than similar calorie estimation methods such as the Harris-Benedict formula.

If you still think this protein intake is too high, then consider switching the ‘Diet’ dropdown of the calorie calculator to ‘Standard’ and selecting a lower protein intake of 0.82g/pound or 1g/pound. This gives you more leeway with your other macros while still provides enough protein for muscle building. More information on protein intakes here.

If you’re an expert in going way too far with your cheat meals to the point of ruining your diet – 1.5g per pound is for you. If you need some help hitting your protein target, check out my post on the best protein powder for building muscle.

This dropdown provides an easy way to match your qualitative weight loss/gain goal with a quantitative value. The options are:

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The keto calculator allows you to set a limit on the amount of carbs you consume. It also allows you to input a set amount of protein per pound of your bodyweight. The remaining calories will go to your fat macros.

Your TDEE is the total amount of energy you need each day to maintain your body weight after you factor in all of your activity.

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You can measure your body fat percentage using a set of body fat calipers. How your body fat percentage alters your base value depends on your gender:

Use the calculated values as a solid approximation. Adjust your estimate as required based on your weight loss/gain during the first few weeks of your diet.

This is not the same as your BMR, as even the least active among us aren’t lying motionless in bed all day (why do you look nervous?).

0.82g per pound still provides enough protein to facilitate muscle growth. Think of this as a lower bar for the amount of protein you should be consuming. Although the subject of hot debate, current science points to 0.82g protein/pound being enough protein.

So a 175 cm tall guy would keep his base value the same, while a 175 cm tall woman would add 1 to her base value.

Your goal calories deviate from your TDEE depending on your gender, and whether you’re cutting or bulking. Either way it is a constant number (as opposed to a percentage).

Why? Each of these numbers has error built-in. Even the lower protein intake of 0.82g per pound was based on a 95% confidence interval.

Once you’ve locked in your calorie count, you might find my muscle building supplement stack and fitness books useful.

This calorie and macro calculator allows you to estimate how much weight you’ll lose or gain each week based on how many calories you consume. Choose from a standard, keto, or leangains calculator.

Your Activity Level serves as a multiplier on top of your BMR (Basal Metabolic Rate). The result of this calculation is called your TDEE (Total Daily Energy Expenditure).

The calorie calculator serves as a great cutting or bulking calculator. It can be used to calculate your maintenance calories. Eating more than this will result in weight gain. Eating less than this will result in weight loss.

Note that although the Leangains approach to weight lifting involves intermittent fasting (‘IF’), this is not to say that the generally lower calorie numbers output by this calorie calculator is indicative of a lower TDEE for those who intermittently fast.

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This is the percentage split (calorie-wise) between fat and carbs after you account for your protein intake.

If you need help with this, ask. If you need ideas on what to eat, here is a bunch of healthy low calorie foods. Incorporating these foods can help you maintain portion control.

So Paul’s final base value is → 28 + 0.5 + 0 + 0 + 0.5 + 1.0 = 30. Paul weighs in at 80 kg, so that puts him at:

To use this approach to calculate your TDEE, you multiply your body weight in kilograms by your calculated base value. This base value starts at 28 for men, and 26 for women.

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Some of us feel better with more carbs and less fat, and some of us feel better with more fat and less carbs. In general the more active you are, the more likely you’ll suit a higher carb intake.