Rest-Day vs Training-Day Macro Shift
Create two macro targets for rest and training days
How the Rest-Day vs Training-Day Macro Shift works and how to use it
Quick summary
This planner creates two day types—training and rest—that still add up to your weekly goal. You enter TDEE, how many days you train, body weight, and simple macro rules. Calories match between day types; the difference is macro emphasis: training days lean toward carbs and rest days lean toward fat, while protein stays steady to support recovery and lean mass.
What to enter
Start with TDEE, set training days, pick a goal, then set your protein and minimum fat rules relative to body weight. Flip units at the top if you prefer lb and g/lb—inputs and labels convert in place.
How balancing works
Your weekly average calories are the anchor (e.g., a 20% cut sets the average 20% below TDEE). Both day types use this same calorie target. Protein is held constant using your rule; fat has a daily floor. Remaining calories push carbs higher on training days and fat higher on rest days.
Reading your output
Table 1 shows calories and macros for training vs rest days (in grams). The weekly table confirms seven-day averages and counts of each day. Below that, a copy-ready schedule lists a simple week with T and R labels and the targets next to each.
Tips
Center training-day carbs around the workout window. Keep protein steady—one anchor serving per meal helps. On rest days, lean on whole-food fats to meet the minimum comfortably. Adjust after 2–4 weeks based on trend and performance.
References
For information only.
Rest-day macro shift FAQs
Do I need different protein on rest days?
No. Keeping protein steady day to day simplifies meals and supports recovery.
How should I split carbs and fat?
Let training days bias carbs and rest days bias fat. The planner does this automatically after protein and fat minimums are set.
Can I use this during a bulk?
Yes. Pick Gain and keep the same macro emphasis rules.