Calorie & Macro Goals

Week Calories/Day Weight Goal

Maintenance Calories
- 1874 166.65 1874

01 1290 165.49 1868

02 1284 164.32 1862

03 1278 163.16 1856

04 1272 161.99 1850

05 1267 160.83 1844

06 1261 159.66 1838

07 1255 158.5 1832

08 1249 157.33 1826

09 1243 156.17 1820

10 1237 155.01 1814

11 1231 153.84 1809

12 1225 152.68 1803

13 1219 151.51 1797

14 1213 150.35 1791

15 1207 149.18 1785

16 1201 148.02 1779

17 1195 146.86 1773

18 1190 145.69 1767

19 1184 144.53 1761

 20 1178 143.36 1755

21 1172 142.2 1749

22 1166 141.03 1743

23 1160 139.87 1737

24 1154 138.7 1732

25 1148 137.54 1726

Protein- To lose fat while maintaining muscle mass, aim for 1.0-1.2 g/lb of body weight.
When building muscle, can decrease down to 0.8 g/lb. There are 4 calories per gram of
protein.

Fats- During a cut, aim for 15-25% of the daily caloric intake. When bulking/building
muscle, increase to 20-30%. Keep in mind when bulking, calorie goals listed about will
change. There are 9 calories per gram of fat.

Carbs- Calculate the remainder of calories as carbs. There are 4 calories per gram of
carbs.

Ex., Week 1

1290 calories
165.49 pounds

Protein:
1.0 g x 165 lbs = 165g/day
= 660 Calories

Fats:
.225 x 1290 lbs = 288 Calories
288 / 9 = 32 g/day

Carbs:
1290-660-288 = 342 Calories
342 / 4 = 85 g/day

Total Macros:

85 C / 165 P / 32 F
 Maintenance
Wk Calories Wt (lbs)
Calories

- 2267 175.63 2267

1 1264 173.62 2252

Protein:
1.1-1.5 g/lb
1.1g x 176 lbs = 193g/day
= 772 calories

Fats:
15-25%
.15 x 1264 = 189 cal
190 / 9 = 21 g/day

Carbs:
1264-772-189 = 303 cal
303 / 4 = 76 g/day

Total Macros:

76C / 193P / 21F