Welcome To The Official RippedBody.

jp Diet Set-up Calorie & Macro CalculatorT

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 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 Training days
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
3 the rest days.
 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 Rest days
I’ll add more
thequestions
rest days.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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 Metric Calculator (For those that think in k
cm)
Scroll Right for Imperial
STEP 1: Calculate Your Calorie Needs
Enter Your Body-fat Percentage (whole number) (If you don’t know it, use the ca
on the right.)
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Weight (kg)

Your Lean Body Mass (in kg)

Your BMR

Enter your activity multiplier (See explanation box on right) (1.1-1.9)

Your Estimated Daily Calorie Needs (TDEE)

STEP 2 (FOR THOSE CUTTING): Calculate Your Calorie Targets & Macros
Enter your target weekly weight loss (in kg) (0.3-1.3)
Your Target Average Daily Calorie Intake
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)

Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a we
every day)
8
Calories
Protein
Fat
Carbs

Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 days a w
How many days a week do you train? (3-6)
Choose a calorie intake percentage difference between your training & rest day
30, or 40)
Choose a fat intake percentage difference between your training & rest days. (1
30, 40 or 50)
Calories
Protein
Fat
Carbs

9
Calories
Protein
Fat
Carbs

STEP 2 (FOR THOSE BULKING): Calculate Your Calorie Targets & Macros
Enter your target monthly muscle gain (in kg) (0.2-1.3)
Your Target Average Daily Calorie Intake
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)

Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a we
Calories every day)

Protein
Fat

10
Carbs

Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 days a w
How many days a week do you train? (3-6)
Choose a calorie intake percentage difference between your training & rest day
30, or 40)
Choose a fat intake percentage difference between your training & rest days. (1
30, 40 or 50)
Calories
Protein
Fat
Carbs

Calories
Protein
Fat

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Carbs

12
 15

13
 80

68
1839

1.375
2528

0.4
2088
1.0
2.5

14
2088
170
68
199

3
30
40

2520
170
49
349

15
1764
170
82
86

1.0
2968
25
2.0

2968
136
82

16
421

4
30
40

3406
136
64
571

2384
136
107

17
220

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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 point
Waist Circumference (in cm) - Around navel, relaxed.
Approximate Body-fat Percentage
The calculation for the ladies is here. Haven’t tested it though as I work with me

Activity Multiplier Explanation

Sedentary (little or no exercise) = 1.2
Lightly active (training/sports 2-3 days a week)= 1.375
Moderately active (training/sports 4-5 days a week) = 1.55
Very active (training/sports 6-7 days a week) = 1.725
Extremely Active (twice per day, extra heavy workouts) = 1.9

If you’re using my simplified macro counting rules, consider subtracting 0.1~0.2

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 178

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 40
85
14.9

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 Training days

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 Rest days

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 Training days

Rest days

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27
 Imperial Calculator (For those that think in
inches)
STEP 1: Calculate Your Calorie Needs
Enter Your Body-fat Percentage (whole number) (If you don’t know it, use the ca
right.)
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Weight (lbs)

Your Lean Body Mass (in lbs)

Your BMR

Enter your activity multiplier (See explanation box on right) (1.1-1.9)

Your Estimated Daily Calorie Needs (TDEE)

STEP 2 (FOR THOSE CUTTING): Calculate Your Calorie Targets & M

Enter your target weekly weight loss (in pounds) (0.4-3.0)
Your Target Average Daily Calorie Intake
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)

Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a we

29
Calories
Protein
Fat
Carbs

Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 da
How many days a week do you train? (3-6)
Choose a calorie intake percentage difference between your training & rest day
Choose a fat intake percentage difference between your training & rest days. (1

Calories
Protein
Fat
Carbs

30
Calories
Protein
Fat
Carbs

STEP 2 (FOR THOSE BULKING): Calculate Your Calorie Targets & M

Enter your target monthly muscle gain (in lbs) (0.5-3.0)
Your Target Average Daily Calorie Intake
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)

Option 1: Use The Same Macros Every Day (Choose if you train 1-2 days a we
Calories
Protein
Fat

31
Carbs

Option 2: Cycle Your Calories & Macros (Only worth it if you train 3-6 da
How many days a week do you train? (3-6)
Choose a calorie intake percentage difference between your training & rest day
Choose a fat intake percentage difference between your training & rest days. (1

Calories
Protein
Fat
Carbs

Calories
Protein
Fat

32
Carbs

33
 15

34
 180

153.0
1872

1.375
2574

1.0
2074
0.5
1.2

35
2074
184
77
163

3
30
40

2503
184
55
318

36
1752
184
92
47

2.25
3024
25
1.0

3024
153
84

37
 414

4
30
40

3470
153
65
568

2429
153
109

38
209

39
 Easy Way To Estimate Body-fat Percentage
Height (in inches)

40
Neck Circumference (in inches) - At narrowest point
Waist Circumference (in inches) - Around navel, relaxed.
Approximate Body-fat Percentage

Activity Multiplier Explanation

Sedentary (little or no exercise) = 1.2
Lightly active (training/sports 2-3 days a week)= 1.375
Moderately active (training/sports 4-5 days a week) = 1.55
Vert active (training/sports 6-7 days a week) = 1.725
Extremely Active (twice per day, extra heavy workouts) = 1.9

If you’re using my simplified macro counting rules, consider subtracting 0.1~0.2

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 74

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 16
36
17.7

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