Fitness on a Budget

Evidence-based fitness advice to save you money

The Lean Muscle Diet Calculator

The Lean Muscle Diet Calculator

Your Weight (pounds):

Your Current Bodyfat Percentage:

Your Desired Bodyfat Percentage:

Your Desired Muscle Gain (pounds):

Hours of Exercise Per Week:

Intensity of Exercise:

Protein (g/LB):

Fat Intake (g/LB):

Your current Lean Body Mass (LBM)
Your Target Bodyweight (TBW)
Daily Calorie Intake Required
Daily Protein Intake Required (in grams)
Daily Fat Intake Required (in grams)
Daily Carbohydrate Intake Required (in grams)

The Lean Muscle Diet Calculator

Your Weight (KG):

Your Current Bodyfat Percentage:

Your Desired Bodyfat Percentage:

Your Desired Muscle Gain (KG):

Hours of Exercise Per Week:

Intensity of Exercise:

Protein (g/KG):

Fat Intake (g/KG):

Your current Lean Body Mass (LBM)
Your Target Bodyweight (TBW)
Daily Calorie Intake Required
Daily Protein Intake Required (in grams)
Daily Fat Intake Required (in grams)
Daily Carbohydrate Intake Required (in grams)

Details

Intensity of Effort Chart

Intensity of Effort Value
Woman or non-active male
Low intensity training. 8
Moderate intensity training. 9
High intensity training 10
Man or more active woman
Low intensity training. 9
Moderate intensity training 10
High intensity training 11
Metabolic Greyhound
Low intensity training 11
Moderate intensity training 12
High intensity training 13

This calculator comes with some caveats and a few things users should be aware of. First off is the fact that calories, protein, fat and carbs are rounded to the nearest whole number for obvious reasons. Target Bodyweight (TBW) is rounded to the nearest 10th although functionally you may choose the nearest whole value for your end target.

The equation as a whole may not be accurate for extremes in either direction of activity, if you are doing less than 2 hours of exercise I’d recommend getting off of your ass so that this calculator can serve you well. There is always an individual component to this as it is an estimate, remember that and be ready to change your plan accordingly.

This calculator also includes “8” as an option for the exercise intensity modifier which doesn’t exist in the book but that is likely because the book was marketed more towards the male gender and “8” doesn’t often apply to males. It is still useful though as not everyone is male obviously.

The Lean Mass Diet recommends 1g protein per LB of TBW but the calculator allows other values just in case you want to see how higher or lower values work for you. The fat value uses the range specified by Lou/Alan in the book and should be set based on what works best for you. Carbs are automatically calculated based on the remaining calories after choosing protein and fat values. If you wish to buy the book which I highly recommend it can be purchased from Amazon here: The Lean Muscle Diet: A Customized Nutrition and Workout Plan–Eat the Foods You Love to Build the Body You Want and Keep It for Life!


6 Comments

  1. Seems like there’s something wrong with the page coding. I keep getting ‘desired protein intake is required’ but don’t see any field for it…

    • Rick

      January 7, 2016 at 11:06 am

      Looks like the new theme change messed up the CSS I used to float the calc outputs but it should still work. I need to look into that. The desired protein intake is the Protein (g/LB) box (if using the imperial tab) which is above Fat Intake (g/LB) and below Intensity of Exercise. I’ve outlined the box in red in the following image:

  2. It doesn’t work.

    • Rick

      June 8, 2016 at 11:34 am

      Fixed now. I had updated the blog software but didn’t add the call to the javascript back to the head. Thanks for letting me know!

  3. I think there is an error on your page. I get the following message when I click calculate : “Uncaught ReferenceError: calculate is not defined”

    • Rick

      June 8, 2016 at 11:34 am

      Fixed now. I had updated the blog software but didn’t add the call to the javascript back to the head. Thanks for letting me know!

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