Phase III Macro Plan Calculator
6 meals per day, protein minimum 1.5 g per lb, calories +10%, carbs +10%, fats -5%
Your Details
Protein must never go below target. Fats are prioritized and can never go below 30g. Carbs are used to bring calories into range.
Phase III Rules
Protein: 1.5g per lb minimum
Calories: +10% · Carbs: +10% · Fats: -5%
Calories: +10% · Carbs: +10% · Fats: -5%
BMR & TDEE
BMR
-
Mifflin, St Jeor
TDEE
-
Base maintenance calories
Activity Multiplier
-
Based on selection
Phase III Daily Calories & Macros
Protein and Carbs equal 4 kcal per gram, Fat equals 9 kcal per gram
| Plan | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Maintain | - | - | - | - |
| Cut (-20%) | - | - | - | - |
| Bulk (+20%) | - | - | - | - |
Meal Prep Breakdown
Phase III is fixed at 6 meals per day.
Beef is limited to 1 meal per day, Bulk only.
Calories are made up with carbs while keeping portions realistic.
No extra protein shakes are added in Phase III.
Breakfast: oats + blueberries + whole eggs + egg whites + optional peanut butter.
Main meals: 3 total, chicken breast or 2 chicken meals plus 1 beef meal in Bulk only, plus cooked rice or cooked red potatoes, plus vegetables.
Post training/cardio meal: cream of rice + 2 scoops protein.
Final meal: whey + almond milk or egg whites, plus peanut butter if needed for fats.
Vegetables are not counted toward calories or macros.
Main meals: 3 total, chicken breast or 2 chicken meals plus 1 beef meal in Bulk only, plus cooked rice or cooked red potatoes, plus vegetables.
Post training/cardio meal: cream of rice + 2 scoops protein.
Final meal: whey + almond milk or egg whites, plus peanut butter if needed for fats.
Vegetables are not counted toward calories or macros.