andy's rippedbody.jp macro calc - edition 1.6
DESCRIPTION
Andy's RippedBody.jp Macro Calc - Edition 1.6TRANSCRIPT
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Welcome To The Official RippedBody.jp Diet Set-up Calorie & Macro CalculatorThis is best used in conjunction with the The Complete Guide To Setting Up Your Diet. - The explanations there will help you decide on appropriate fat loss or muscle gain rates, as well as fat & protein intake settings.I’ve entered example figures in the pale yellow boxes. Change these as per your weight, measurements and preferences.Remember, this is just a start point. You’ll need to track your progress and then fine-tune and adjust things based on how you progress as no calculation can account for individual variances in metabolic response as we diet or bulk, so be sure to check those guides on the site.Questions welcomed in the comments on the site.Good luck! - Andy
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Welcome To The Official RippedBody.jp Diet Set-up Calorie & Macro CalculatorThis is best used in conjunction with the The Complete Guide To Setting Up Your Diet. - The explanations there will help you decide on appropriate fat loss or muscle gain rates, as well as fat & protein intake settings.I’ve entered example figures in the pale yellow boxes. Change these as per your weight, measurements and preferences.Remember, this is just a start point. You’ll need to track your progress and then fine-tune and adjust things based on how you progress as no calculation can account for individual variances in metabolic response as we diet or bulk, so be sure to check those guides on the site.Questions welcomed in the comments on the site.Good luck! - Andy
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Training days
Welcome To The Official RippedBody.jp Diet Set-up Calorie & Macro CalculatorThis is best used in conjunction with the The Complete Guide To Setting Up Your Diet. - The explanations there will help you decide on appropriate fat loss or muscle gain rates, as well as fat & protein intake settings.I’ve entered example figures in the pale yellow boxes. Change these as per your weight, measurements and preferences.Remember, this is just a start point. You’ll need to track your progress and then fine-tune and adjust things based on how you progress as no calculation can account for individual variances in metabolic response as we diet or bulk, so be sure to check those guides on the site.Questions welcomed in the comments on the site.Good luck! - Andy
Anticipated Question
Hey, I get a negative number for my carbs on the rest days. What did I do
wrong?
Check that you didn't set your fat loss rate too high for your current level of body-fat. If you have that right, then reduce the calorie split between the training and rest days (from 30% to 20% for example). If you’ve already
done that, then reduce it further manually by just taking some of your carb intake from the training days and
adding it to the rest days.
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Rest days
Anticipated Question
Hey, I get a negative number for my carbs on the rest days. What did I do
wrong?
Check that you didn't set your fat loss rate too high for your current level of body-fat. If you have that right, then reduce the calorie split between the training and rest days (from 30% to 20% for example). If you’ve already
done that, then reduce it further manually by just taking some of your carb intake from the training days and
adding it to the rest days.I’ll add more questions as they arise to the FAQ on the site, so check in there.
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Training days
Rest days
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STEP 1: Calculate Your Calorie Needs Enter Your Body-fat Percentage (whole number) (If you don’t know it, use the calculator on the right.)
Metric Calculator (For those that think in kg & cm)Scroll Right for Imperial
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Weight (kg)
Your Lean Body Mass (in kg)Your BMR
Your Estimated Daily Calorie Needs (TDEE)
STEP 2 (FOR THOSE CUTTING): Calculate Your Calorie Targets & Macros
Your Target Average Daily Calorie Intake
Enter your activity multiplier (See explanation box on right) (1.1-1.9)
Enter your target weekly weight loss (in kg) (0.3-1.3)
Enter your chosen Fat Intake in g/kg of LBM. (0.9-1.3)Enter your chosen Protein Intake in g/kg of LBM. (2.3-3.1)
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Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a week, or every day)CaloriesProteinFatCarbs
Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 days a week)
CaloriesProteinFatCarbs
How many days a week do you train? (3-6)Choose a calorie intake percentage difference between your training & rest days. (20, 30, or 40)Choose a fat intake percentage difference between your training & rest days. (10, 20, 30, 40 or 50)
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CaloriesProteinFatCarbs
STEP 2 (FOR THOSE BULKING): Calculate Your Calorie Targets & Macros
Your Target Average Daily Calorie Intake
Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a week, or every day)CaloriesProtein
Enter your target monthly muscle gain (in kg) (0.2-1.3)
Enter your chosen Fat Intake as a percentage of daily calories (20, 25, or 30)Enter your chosen Protein Intake in g/kg of LBM. (1.6-2.5)
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FatCarbs
Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 days a week)
CaloriesProteinFatCarbs
CaloriesProtein
How many days a week do you train? (3-6)Choose a calorie intake percentage difference between your training & rest days. (20, 30, or 40)Choose a fat intake percentage difference between your training & rest days. (10, 20, 30, 40 or 50)
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FatCarbs
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16
14
77
64.681767
1.552739
0.42299
1.02.5
15
2299162
65268
33040
2775162
47427
16
1942162
78148
1.03179
252.5
3179162
17
88434
43040
3648162
69
2554162
19/10/201519/10/201519/10/2015
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114219
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Easy Way To Estimate Body-fat Percentage (men)Height (in cm)
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Neck Circumference (in cm) - At narrowest pointWaist Circumference (in cm) - Around navel, relaxed.Approximate Body-fat Percentage
Activity Multiplier ExplanationSedentary (little or no exercise) = 1.2Lightly active (training/sports 2-3 days a week)= 1.375Moderately active (training/sports 4-5 days a week) = 1.55Very active (training/sports 6-7 days a week) = 1.725Extremely Active (twice per day, extra heavy workouts) = 1.9
The calculation for the ladies is here. Haven’t tested it though as I work with men.
If you’re using my simplified macro counting rules, consider subtracting 0.1~0.2 from your multiplier.
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22
23
24
25
177
26
4085
15.0
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Training days
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Rest days
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Training days
Rest days
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31
STEP 1: Calculate Your Calorie Needs Enter Your Body-fat Percentage (whole number) (If you don’t know it, use the calculator on the right.)
Imperial Calculator (For those that think in pounds & inches)
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Weight (lbs)
Your Lean Body Mass (in lbs)Your BMR
Your Estimated Daily Calorie Needs (TDEE)
STEP 2 (FOR THOSE CUTTING): Calculate Your Calorie Targets & Macros
Your Target Average Daily Calorie Intake
Enter your activity multiplier (See explanation box on right) (1.1-1.9)
Enter your target weekly weight loss (in pounds) (0.4-3.0)
Enter your chosen Fat Intake in g/lb of LBM. (0.4-0.6)Enter your chosen Protein Intake in g/lb of LBM. (0.8-1.4)
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Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a week, or every day)CaloriesProteinFatCarbs
Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 days a week)
CaloriesProteinFatCarbs
How many days a week do you train? (3-6)Choose a calorie intake percentage difference between your training & rest days. (20, 30, or 40)Choose a fat intake percentage difference between your training & rest days. (10, 20, 30, 40 or 50)
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CaloriesProteinFatCarbs
STEP 2 (FOR THOSE BULKING): Calculate Your Calorie Targets & Macros
Your Target Average Daily Calorie Intake
Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a week, or every day)CaloriesProtein
Enter your target monthly muscle gain (in lbs) (0.5-3.0)
Enter your chosen Fat Intake as a percentage of daily calories (20, 25, or 30)Enter your chosen Protein Intake in g/lb of LBM. (0.8-1.4)
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FatCarbs
Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 days a week)
CaloriesProteinFatCarbs
CaloriesProtein
How many days a week do you train? (3-6)Choose a calorie intake percentage difference between your training & rest days. (20, 30, or 40)Choose a fat intake percentage difference between your training & rest days. (10, 20, 30, 40 or 50)
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FatCarbs
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17
38
170
141.11755
1.3752414
1.01914
0.51.2
39
1914169
71150
43040
2196169
55256
40
1537169
919
2.252864
251.0
2864141
41
80396
43040
3286141
62541
2300141
42
103202
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Easy Way To Estimate Body-fat PercentageHeight (in inches)
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Neck Circumference (in inches) - At narrowest pointWaist Circumference (in inches) - Around navel, relaxed.Approximate Body-fat Percentage
Activity Multiplier ExplanationSedentary (little or no exercise) = 1.2Lightly active (training/sports 2-3 days a week)= 1.375Moderately active (training/sports 4-5 days a week) = 1.55Vert active (training/sports 6-7 days a week) = 1.725Extremely Active (twice per day, extra heavy workouts) = 1.9
If you’re using my simplified macro counting rules, consider subtracting 0.1~0.2 from your multiplier.
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46
47
48
49
74
50
1636
17.7
51
52
53
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