Complete Guide: Macro Calculator for Bodybuilders
Calculate your bodybuilding macros for any phase. From off-season growth to stage-ready conditioning, precision nutrition builds champions.
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Precision Nutrition for Bodybuilding
Bodybuilding is the sport where nutrition matters most. Your physique is the direct result of your training and nutrition. Macros must be precise, adjusted frequently, and matched to your current phase.
- 1Off-season: surplus for growth with controlled fat gain
- 2Pre-contest: deficit to reveal muscle with maximum retention
- 3Protein remains high throughout all phases
- 4Carb cycling can enhance both fat loss and muscle building
- 5Peak week manipulation requires experience and practice
Bodybuilding Phase Macros
Different phases require different approaches:
| Split Name | Protein | Carbs | Fat |
|---|---|---|---|
Off-Season/Growth Surplus calories with high carbs for training and growth. | 25% | 50% | 25% |
Early Prep Beginning of contest prep. Moderate deficit. | 30% | 40% | 30% |
Mid Prep Deeper into prep. Higher protein, reducing carbs. | 35% | 35% | 30% |
Peak Week Highly individual. Practice before competing. | Variable | Variable | Variable |
Expert Tips for Bodybuilders
- ✓Track everything - bodybuilding requires precision
- ✓Protein stays high in all phases: 1-1.5g per pound
- ✓Adjust macros every 2-4 weeks based on progress photos and measurements
- ✓Don't rush prep - 12-20 weeks allows for steady fat loss
- ✓Practice peak week strategies before important shows
- ✓Reverse diet after shows to prevent rapid fat regain
Frequently Asked Questions
What macros do bodybuilders eat?
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It varies by phase. Off-season: ~25/50/25 (P/C/F). Contest prep: ~35-40/30-35/25-30, with protein increasing as calories drop. Absolute protein stays around 1-1.2g/lb.
How much protein for bodybuilding?
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1-1.5g per pound of body weight depending on phase. Off-season: 1g/lb is sufficient. Contest prep: closer to 1.2-1.5g/lb to preserve muscle during the deficit.
Should bodybuilders carb cycle?
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It can help, especially during contest prep. High carb days around hard training, lower carb days on rest days. It's not required but many find it effective.
How do macros change during contest prep?
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Protein stays high or increases, carbs typically decrease as prep progresses, and fats stay moderate until late prep. Total calories decrease but macro quality stays high.
What's peak week nutrition?
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Highly individual manipulation of carbs, water, and sodium to optimize fullness and dryness on stage. It requires practice - what works for one may not work for another.
How do I reverse diet after a show?
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Gradually increase calories (100-200/week), primarily through carbs. This restores metabolism and minimizes rapid fat gain. Most successful competitors take 8-12 weeks to return to maintenance.
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Go to Main Macro Calculator