Energy Intake Calculator
Macros and Energy Intake Calculator
How to Use the Tables Below
Use these tables to help you decide whether to increase or decrease your calorie intake based on your current body fat percentage and training experience.
– If you're aiming to build muscle, refer to the Lean Bulking table.
– If you're looking to lose fat without losing muscle, check the Cutting table.
– Choose a surplus or deficit percentage that fits your current category, then apply it to your
average daily calories to guide your adjustments.
These values are evidence-based starting points — adjust based on your progress and how your body responds over time.
Sweet Spot for Lean Bulking
| Training Status | Initial Energy Surplus | Planned Rate (% bodyweight) |
|---|---|---|
| Novice | 5–15% | 0.5–1% |
| Intermediate | 2–7% | 0.2–0.5% |
| Advanced | 1–3% | Any fat-free |
Sweet Spot for Cutting With No Loss of Lean Mass
| Category | Fat % (Male) | Fat % (Female) | Optimal Deficit (%) | Max Weekly WL (% BW) |
|---|---|---|---|---|
| Contest Prep | <8 | <14 | 2.5–7.5% | 0.5 |
| Athletic | 8–15 | 14–24 | 5–25% | 0.7 |
| Average | 15–21 | 24–33 | 20–35% | 1.0 |
| Overweight | 21–26 | 33–39 | 30–50% | 1.5 |
| Obese | 26+ | 39+ | Max | N/A |