Macro calculator for lifting
Most calculators give you one number for every day. Your body doesn't work that way. Get calories and macros for gym days, conditioning days and rest days, using the same math as the Rippd app.
Your week
Gym day
—kcal
- Protein
- —
- Carbs
- —
- Fat
- —
Conditioning day
for cardio or class days
—kcal
- Protein
- —
- Carbs
- —
- Fat
- —
Rest day
—kcal
- Protein
- —
- Carbs
- —
- Fat
- —
Protein stays the same every day. Carbs move with how hard the day is.
Training days this week
- Mon
- Tue
- Wed
- Thu
- Fri
- Sat
- Sun
Training days fall the way the app schedules them. Which ones become conditioning days depends on your plan.
How we calculate this
- We estimate your resting burn with the Mifflin-St Jeor equation, then scale it for your daily activity and how often you train.
- Lose fat: 20% under maintenance. Build muscle: 10% over. Both: 10% under.
- Protein is 2 g per kg of body weight (1.8 g for general fitness).
- Fat is at least 0.8 g per kg, or a quarter of your calories, whichever is higher.
- Carbs fill the rest.
- Rest days are 15% lower than gym days. Conditioning days sit in between.
Let the targets run themselves
In the Rippd app, these targets switch automatically with your training day, count down as you log, and your coach can change them any time you ask.
Download on the App StoreQuestions
Why are rest-day calories lower?
You burn less on a day you don't train, so Rippd takes the difference out of carbs and keeps protein the same.
Is this the same as the app?
Yes. It's the same calculation the Rippd app uses when you set up your plan.
Should I follow these exactly?
Treat them as a starting point. Watch your weight trend for two to three weeks and adjust. Rippd is not medical advice.
Rippd is not medical advice.