Macro Plans for Bulking, Cutting, and Maintenance (TDEE)

Apr 6, 2021 ↠ Apr 12, 2021

I have calculated some macro plans based on my age, weight, height, and activity level. These plans are useful for selecting between Bulking, Cutting, Recomping.

I have used the following tool to give multiple different macronutrient plans based on which diet I am currently following: TDEE Calculation (25, M, 188cm, 80kg, Moderate, 16%)

How ripped could you get? According to Martin Berkhan’s formula, your maximum muscular potential is 88 kg at 5% body fat. Most people have no desire to be 5% body fat though, so you’d be 92 kg at 10% body fat & 97 kg at 15% body fat. These numbers are good goals to aim for if you are bulking up!

# Bulking

::Moderate Carbs::

3435 Calories

258g Protein

134g Fat

300g Carbs

::Higher Carbs::

3435 Calories

258g Protein

76g Fat

429g Carbs

::Lower Carbs::

3435 Calories

343g Protein

153g Fat

172g Carbs

# Maintenance

::Moderate Carbs::

2935 Calories

220g Protein

114g Fat

257g Carbs

::Higher Carbs::

2935 Calories

220g Protein

65g Fat

367g Carbs

::Lower Carbs::

2935 Calories

293g Protein

130g Fat

147g Carbs