Macronutrients Calculator Excel Spreadsheet 4l1dm

INPUTS Please choose:

CUT

Please Enter: AGE (Years) WEIGHT (KG) HEIGHT (CM) BODYFAT (%) GENDER Activity Level Today?

Activity Level Sedentary Very Light Activity Light Activity Moderate Activity High Activity Extreme Activity

List MAINTAIN BULK CUT

27 62.72 154 34 FEMALE Sedentary 1

Activity Level Factor 1 1.2 1.4 1.6 1.8 2

Average Harris-Benedict formula, 1919 (LEAN, YO Mifflin-St Jeor, 1990s Katch-McArdle (only use if you know bf%

MALE FEMALE

Male

Cut 1361.4696

Female

1266.6708

-------------------------------

(Home Day) (Work Day) (Work + Gym ---------------Day)

ict formula, 1919 (LEAN, YOUNG, ACTIVE MALE)

le (only use if you know bf%)

Maintenance 1512.744

Bulk 1664.0184

1407.412

1548.1532

RESULTS CALORIES REQUIRED TODAY:

1,267 Harris-Benedict formula, 1919 (LEAN, YOUNG Method MALE) MINIMUM Minimum PROTEIN Required: 91 Minimum FAT Required: 62 Minimum CARBOHYDRATES Required: 85 RECOMMENDED Recommended PROTEIN Required: 137 Recommended FAT Required: 62 Recommended CARBOHYDRATES Required: 40 PERSONAL PREFERENCE PROTEIN 137 FAT 62 CARBOHYDRATES 40

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer a during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing so above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical a workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-d By extreme activity we mean a very physical job and daily hard training.

So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his da = 3395 calories per day. This is the amount of food to consume to maintain present body we

Cut Factor: Bulk Factor:

0.9 1.1

1,267 ormula, 1919 (LEAN, YOUNG, ACTIVE MALE) 91 62 85 137 62 40 137 62 40

ing TV).

desk job or on a computer and not performing any type of physical activity

ter, etc.) but performing some sort of physical activity during the day (e.g.

ming some sort of physical activity during the day, and including a daily

n-physical job and twice-a-day training sessions.

raining.

is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 o maintain present body weight.

Basal Metabolic Rate (BMR) Inputs Weight (kg) 62.72 Height (cm) 154 Age (Years) 27 Bodyfat (%) 34 Activity Level Activity Level Factor Sedentary 1 Very Light Activity 1.2 Light Activity 1.4 Moderate Activity 1.6 High Activity 1.8 Extreme Activity 2

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer a physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing so day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical a daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-d By extreme activity we mean a very physical job and daily hard training.

So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his da to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain pre Source: http://www.t-nation.com/free_online_article/sports_body_training_performance/the_carb_cycli

Harris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE) Men Women

1512.744 1407.412

atching TV).

ng a desk job or on a computer and not performing any type of

mputer, etc.) but performing some sort of physical activity during the

forming some sort of physical activity during the day, and including a ou are at.

r non-physical job and twice-a-day training sessions.

rd training.

day is moderately active, his daily energy expenditure is bumped up ood to consume to maintain present body weight.

ing_performance/the_carb_cycling_codex

LEAN, YOUNG, ACTIVE MALE)

Mifflin-St Jeor, 1990s Men Women

1461.2328 1295.2328

http://www.freedieting.com/tools/calorie_calculator.htm

Men Women

Average Maintanence 1412.704373 Maintanence 1322.260373

1990s

Katch-McArdle (only use if you bf%) LBM

1264.13632 41.3952

se if you bf%)

Macronutrients Required Minimum Protein (grams) Fat (grams)

Cut rec. 137 62

Cut Min./Bulk Rec. 91

Calories From Protein Calories From Fat Total

548 560 1108

365 560 925

Bulk Min. 46

183 560 743

Inputs kg Weight 62.72 Bodyfat 34.00% Lean Body Mass 41

puts lbs 138 91

Body Fat Percentage Categories Classification Women (% fat) Essential Fat 10-12% Athletes 14-20% Fitness 21-24% Acceptable 25-31% Obese 32%+

Men (% fat) 2-4% 6-13% 14-17% 18-25% 25%+

Technically, once protein & fat needs are met, the surplus should be predominantly from carb (total tonnage moved, etc), in addition to maxing out the anabolic signals that occur through inefficient for the objective at hand, and a surplus from 100% fat would stand a greater chan contribute to muscle protein synthesis). I don't think you have to draw really hard lines on th unfavorable effects from an isocaloric combo of the macros comprising the surplus. But spea met, the surplus should be carbs>protein>fat. For smaller surpluses (200-300 kcal), I've seen with incidental fat rounding out the remainder.

*-To gain weight, you need to take in more calories from food than your body expends. -To maximise muscle gain and minimise fat gain, you need to eat a GOOD DIET and EXERCISE -Aim to gain 1-1.5kg or 2-3lbs a month, any more may result in excessive fat gain.

-To lose weight, you need to take in less calories from food than your body expends. -To maximise fat loss and minimise muscle loss, you need to eat a GOOD DIET and EXERCISE -Aim to lose 2-3kg or 4-6lbs a month, any more may result in excessive muscle loss.

http://www.scientifisychic.com/fitness/diet.html

ould be predominantly from carbohydrate. This will help progressive increases in work output abolic signals that occur through fuller glycogen stores. A surplus coming from 100% protein would be % fat would stand a greater chance of it getting stored in the adipose (not to mention only minimally ve to draw really hard lines on the exact breakdown of the surplus, and I personally haven't seen any comprising the surplus. But speaking hypothetically & highly nit-pickingly once protein & fat needs are urpluses (200-300 kcal), I've seen good results by splitting the surplus evenly between protein & carbs

than your body expends. o eat a GOOD DIET and EXERCISE including WEIGHT TRAINING. in excessive fat gain.

han your body expends. eat a GOOD DIET and EXERCISE. n excessive muscle loss.

essive increases in work output ing from 100% protein would be very not to mention only minimally d I personally haven't seen any gly once protein & fat needs are evenly between protein & carbs,