1

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

2

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

3

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.

4

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.

5

Training days

Rest days

6

7

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

8

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)

9

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)

10

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)

11

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)

12

FatCarbs

13

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

18

114219

19

Easy Way To Estimate Body-fat Percentage (men)Height (in cm)

20

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.

21

22

23

24

25

177

26

4085

15.0

27

Training days

28

Rest days

29

Training days

Rest days

30

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)

32

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)

33

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)

34

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)

35

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)

36

FatCarbs

37

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

43

Easy Way To Estimate Body-fat PercentageHeight (in inches)

44

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.

45

46

47

48

49

74

50

1636

17.7

51

52

53

54