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Bodyweight (kg) :
Daily activity level :
Hours training per week :

Convert lbs to kg here

lbs :

kg :

Maintenance Muscle Gain Fat Loss
 MaleFemale MaleFemale MaleFemale
BMR 2,350 2,134   2,350 2,134   2,350 2,134
Kcals3460 kcal3150 kcal 2940 kcal2680 kcal 3800 kcal3470 kcal
Protein260g236g 221g201g 285g260g
Carbs346g315g 294g201g 380g347g
Fat115g105g 98g119g 127g116g
CaloriesProteinCarbsFats
Training dayRest day188g188g111g
2325 kcal750 kcal750 kcal1000 kcal
 
Macros AM TrainingClick here for links to all recipes
 ProteinCarbsFatsKcalMeal example
Workout38g19g   
TRAINING
Meal 1g38g56g17g525g
Meal 2g38g47g28g588g
Meal 3g38g38g28g550g
Meal 4g38g28g39g613g
Macros Mid AM Training
 ProteinCarbsFatsKcalMeal example
Meal 1g59g71g21g709g
TRAINING
Meal 2g59g71g28g772g
Meal 3g59g71g42g898g
Meal 4g59g35g56g882g
 
Macros PM TrainingClick here for links to all recipes
 ProteinCarbsFatsKcalMeal example
Meal 1g59g71g21g709g
TRAINING
Meal 2g59g71g28g772g
Meal 3g59g71g42g898g
Meal 4g59g35g56g882g
 
Macros Rest day / CardioClick here for links to all recipes
 ProteinCarbsFatsKcalMeal example
Meal 1g47g38g22g538g
Meal 2g47g56g33g713g
Meal 3g47g38g22g538g
Meal 4g47g38g22g538g
CaloriesProteinCarbsFats
Training dayRest day294g221g98g
2325 kcal1176 kcal882 kcal882 kcal
Macros AM TrainingClick here for links to all recipes
 ProteinCarbsFatsKcalMeal example
TRAINING
Meal 1g59g66g10g590g
Meal 2g59g44g20g592g
Meal 3g59g44g20g592g
Meal 4g59g44g29g673g
Meal 5g59g22g20g504g
Macros Mid AM TrainingClick here for links to all recipes
 ProteinCarbsFatsKcalMeal example
Meal 1g59g44g20g592g
TRAINING
Meal 2g59g66g10g590g
Meal 3g59g44g20g592g
Meal 4g59g33g25g593g
Meal 5g59g33g25g593g
Macros PM TrainingClick here for links to all recipes
 ProteinCarbsFatsKcalMeal example
Meal 1g59g33g29g629g
Meal 2g59g44g20g592g
Meal 3g59g44g20g592g
TRAINING
Meal 4g59g55g15g591g
Meal 5g59g44g15g547g
Macros Double TrainingClick here for links to all recipes
 ProteinCarbsFatsKcalMeal example
Meal 1g59g22g20g504g
TRAINING
Meal 2g88g66g29g877g
Meal 3g29g66g20g560g
TRAINING
Meal 4g29g44g10g382g
Meal 5g88g22g20g620g
Macros Rest day / CardioClick here for links to all recipes
 ProteinCarbsFatsKcalMeal example
Meal 1g59g22g20g504g
Meal 2g59g33g20g548g
Meal 3g59g33g20g548g
Meal 4g59g33g20g548g
Meal 5g59g22g20g504g