Professional Documents
Culture Documents
Age
US
Height (in)
Weight (lbs)
BMR
If
If
If
If
If
you
you
you
you
you
are
are
are
are
are
25
Metric
70 Height (cm)
177.8
165 Weight (kg)
75
1584.25 BMR
7490.01175
1901.1
2178.34375
2455.5875
2732.83125
3010.075
8988.0141
10298.76616
11609.51821
12920.27027
14231.02233
Male
Age
US
Height (in)
Weight (lbs)
BMR
If
If
If
If
If
you
you
you
you
you
are
are
are
are
are
23
Metric
75 Height (cm)
191
177 Weight (kg)
80.5
1964.81 BMR
1970.641181
2357.772
2701.61375
3045.4555
3389.29725
3733.139
2364.769417
2709.631624
3054.493831
3399.356037
3744.218244
Record you calorie needs in the green cell below (Based on BMR and activity level fr
2900
Record your weight again in the green cell below (in pounds). Update weekly based
177
What percentage of your calories would you like to come from fat? Enter a decimal
0.35
How many grams of protein per pound of bodyweight would you like to eat? .82 is e
1
What percentage of your weekly deficit would you like to come from cardio? Enter a
0.2
How many pounds per week would you like to lose or gain? Gain expressed as a pos
-1
Weekly Deficit or Surplus (negative is deficit, positive is surplus)
-3500
Weekly Calorie needs
17500
2900
177
112.7777778
294.25
1966.666667
177
76.48148148
142.5833333
Maintenance on training days, deficit of off days. Lifting 5 days per week.
Training days Calories 2900
Off days Calories 1500
Protein 177
Protein 177
Fat
112.7777778
Fat
58.33333333
Carbs
294.25
Carbs
66.75
n BMR and activity level from Sheet 1 to start, then Sheet 3, C30 after you have a week of data)
from fat? Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love ca
uld you like to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe th
come from cardio? Enter a decimal between 0 and .3. Leave 0 if in a surplus
n? Gain expressed as a positive number between .25 and 1.5, loss expressed as a negative number between
ories (if in a deficit) Weekly Cardio Calories (if in a surplus. Not mandatory. But if you do cardio, fill it in here
0
Diet options (bulking):
Same macros every day
Calories 2500
Protein 177
Fat
97.22222222
Carbs
229.25
Small deficit on off days, Surplus on training days. Lifting 5 days per week.
Off days Calories 2610
Training dCalories 2456
Protein 177
Protein 177
Fat
101.5
Fat
95.51111111
Carbs
247.125
Carbs
222.1
Small deficit on off days, Surplus on training days. Lifting 4 days per week.
Off days Calories 2610
Training dCalories 2417.5
Protein 177
Protein 177
Fat
101.5
Fat
94.01388889
Carbs
247.125
Carbs
215.84375
Small deficit on off days, Surplus on training days. Lifting 3 days per week.
2610
177
101.5
247.125
Training dCalories
Protein
Fat
Carbs
2353.333333
177
91.51851852
205.4166667
Small deficit on off days, Surplus on training days. Lifting 2 days per week.
Off days Calories 2610
Training dCalories 2225
Protein 177
Protein 177
Fat
101.5
Fat
86.52777778
Carbs
247.125
Carbs
184.5625
Calorie Intake
Sunday
Monday
Tuesday
Wk Start Wednesday
Thursday
Friday
Saturday
Weekly total
Weekly average
Goals
Weight
Weekly stats
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Sunday
177
Monday
176
Tuesday
174
Wednesday
177 <-Start
Thursday
177
Friday
180
Saturday
178
Weekly average
177
Last Week's Average
177
Weight gained/lost
0
Real Calorie surplus/deficit 0
Net calorie level (intake min 17300
Base Metabolic rate
2900
^Put in Diet Setup, B4 for next week
2700
2650
2600
2550
2500
2450
2400
0
90
80
70
60
50
40
30
20
10
0
0
100
90
80
70
60
50
40
30
20
10
0
0
120
100
80
120
100
80
60
40
20
0
0
1.2
1
0.8
0.6
0.4
0.2
0
8
10
12
14
0
1.198
1.196
1.194
1.192
1.19
1.188
1.186
10
12
14
10
12
14
10
12
14
1.2
1
0.8
0.6
0.4
0.2
0
0
1.198
1.196
1.194
1.192
1.19
1.188
1.186
14
180
175
170
165
160
155
14
16
15.8
15.6
15.4
16
15.8
15.6
15.4
15.2
15
14.8
14.6
14
10
12
14
10
12
14
10
12
14
10
12
14
14
14
14
14