Macro Calculator for Bodybuilders Guide
Start with a current TDEE estimate, body weight, and realistic phase: contest prep, recomp, or lean gain.
When you know body-fat percentage, use it so protein can be based on estimated lean mass. If not, treat the output as a conservative starting point.
Use training-day and rest-day targets for normal calorie and carb cycling. Do not use this guide for peak-week water, sodium, dehydration, diuretic, drug, or medical protocols.
This tool is for reference only. Your body composition, current health status, medications, training load, recovery, and daily habits can materially change what is appropriate. Before making aggressive dieting or contest-prep changes, consult a family doctor, registered dietitian, coach, or qualified professional who understands your full health history, and evaluate the risks carefully.
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