Galpin Precision Macro Calculator
Calculate proteins, carbohydrates and fats with the methodology of Andy Galpin: 1 gram of protein for every pound of lean body mass (LBM) Based on episode #41 from Huberman Lab Free, client side, no data sent.
Personal data and objective
Compile all fields. Data remains on your device.
Daily Macros - Galpin Precision
Mantenimento- Protein22%
- Carbohydrates53%
- Fat25%
Comparison of the RDA Standard and Galpin Precision.
RDA is 0.8 g/kg to avoid deficiency. Galpin Precision is the goal for those who train and want to optimize body composition.
| Method | Calculation base | Daily proteins | For whom |
|---|---|---|---|
| Risk Data Aggregation (RDA) and Output Management System (OMS). | 800 mg/total body weight | 65g | Sedentary population, prevention of deficiency |
| Galpin Precision | 1.0 grams per pound lean body mass (LBM) | 153g | Athletes, body composition, performances |
Galpin Protocols x Huberman Lab
Evidence-based guidelines to apply together with the calculated values.
Target proteico: 1g per pound di massa magra (LBM). Supera il dato RDA (0.8g/kg totale) perché si basa sulla massa metabolicamente attiva, non sul peso totale che include il grasso.
Huberman Lab ep. #41 · Galpin Lab CSU FullertonDistribuisci le proteine in 4–5 pasti da 30–50g caduno. La sintesi proteica muscolare (MPS) si satura intorno ai 40g per pasto; dosi superiori non aumentano la risposta acuta.
Wilson et al. 2024 · ISSN Position Stand 2017Concentra i carboidrati nelle 2–3 ore peri-workout: pre-training per il glicogeno, post per il recovery. A riposo, riduci la quota serale.
Galpin Lab · ISSN Nutrient Timing 2017Atleti di endurance (>60 min/giorno): floor 4g di carboidrati per kg di peso corporeo per mantenere il glicogeno muscolare e prevenire il catabolismo proteico.
ISSN Position Stand · Galpin LabNon scendere sotto 0.4g di grassi per pound di peso corporeo (≈30% calorie min). I grassi sono essenziali per la produzione di ormoni steroidei (testosterone, cortisolo, estrogeni).
Galpin · Attia Drive ep.253Consuma 40–50g di proteine entro 60 min dall'allenamento (finestra anabolica). Gli amminoacidi essenziali (EAA) stimolano la MPS post-esercizio in modo sinergico con il segnale mTOR.
Huberman Lab ep. #41 · Wilson 2024Con apporti proteici elevati (>1.5g/kg) incrementa l'idratazione: le proteine aumentano il carico renale di azoto. Target minimo: 35ml/kg/giorno.
Galpin Lab Hydration Protocols
Come utilizzare Macro Calculator Galpin Precision
Inserisci peso e altezza
Puoi usare libbre/kg e cm/pollici. Il calcolo usa kg internamente per Mifflin-St Jeor e converte LBM in libbre per la formula proteica di Galpin.
Indica body fat % e livello attività
Il body fat % è essenziale: la Galpin Precision usa la massa magra (LBM) non il peso totale. Se non lo conosci, usa il Body Fat Calculator disponibile in questa sezione.
Scegli obiettivo
Cut: deficit −500 kcal dal TDEE. Mantenimento: TDEE esatto. Bulk: surplus +300 kcal (surplus moderato per minimizzare fat gain).
Leggi i macro e la comparison table
La tabella confronta la Galpin Precision con la raccomandazione RDA (0.8g/kg peso totale). La differenza proteica è spesso significativa per persone con bassa % di grasso o atleti.
Domande frequenti
Why does Galpin use g/lb of LBM instead of g/kg of total weight?
Body fat does not use protein for maintenance, it is metabolically inactive. Prescribing protein based on total weight underestimates the need of muscle-bearing individuals and overestimates that of overweight individuals. Galpin (CSU Fullerton) still targets lean mass for physiological precision.
What is the difference between RDA 0.8g/kg and Galpin's recommendation?
Dose of 0.8g/kg is the minimum to avoid deficiency in sedentary individuals - it's not the target for those who train. Galpin recommends 1g/lb LBM (≈2.2g/kg LBM) which for an 80kg man with 15% body fat equals ~150g/day vs the 64g RDA. The difference is clear.
Can I use this tool if I'm vegan?
Yes, but consider that plant proteins have a lower DIAAS (Digestible Indispensable Amino Acid Score) than animal proteins. Some experts recommend increasing the target by 10–20% to compensate for lower bioavailability. The tool does not do this automatically.
What happens if my boyfriend's debt exceeds 40%?
Above 40% of body fat, the tool uses an "ideal weight" estimate to calculate LBM, avoiding excessive protein intake (which would unnecessarily increase renal load). The approach follows obesity management guidelines.
How is TDEE calculated in this tool?
This formula (Mifflin-St Jeor, 1990) is used for the general population, multiplied by activity level factor: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, highly active 1.9.
Can this tool replace a nutritionist?
No calculations are based on scientifically validated formulas but do not take into account medical conditions, medications, metabolic disorders or clinical goals. Always consult a nutritionist or dietitian before making significant changes to your diet.