Female Age US Height (in) Weight (lbs) BMR
If you are sedentary (little or no exercise)
If you are lightly active (light exercise/sports 1-3 days/week)
If you are moderatetely active (moderate exercise/sports 3-5 days/week) If you are very active (hard exercise/sports 6-7 days a week)
25 Metric 70Height (cm) 177.8 165Weight (kg) 75 1584.25 BMR 7490.01175 1901.1 8988.0141 2178.34375 10298.76616 2455.5875 11609.51821 2732.83125 12920.27027 3010.075 14231.02233
Male Age US Height (in) Weight (lbs) BMR
If you are sedentary (little or no exercise)
If you are lightly active (light exercise/sports 1-3 days/week)
If you are moderatetely active (moderate exercise/sports 3-5 days/week) If you are very active (hard exercise/sports 6-7 days a week)
23 Metric 75Height (cm) 191 177Weight (kg) 80.5 1964.81 BMR 1970.641181 2357.772 2364.769417 2701.61375 2709.631624 3045.4555 3054.493831 3389.29725 3399.356037 3733.139 3744.218244
Record you calorie needs in the green cell below (Based on BMR and activity level from Sheet 1 to start, then Sheet 3, C30 after you have a week of data)
2900
Record your weight again in the green cell below (in pounds). Update weekly based on C26 in Sheet 3
177
What percentage of your calories would you like to come from fat? Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love carbs.
0.35
How many grams of protein per pound of bodyweight would you like to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe than sorry."
1
What percentage of your weekly deficit would you like to come from cardio? Enter a decimal between 0 and .3. Leave 0 if in a surplus
0.2
How many pounds per week would you like to lose or gain? Gain expressed as a positive number between .25 and 1.5, loss expressed as a negative number between -.5 and -3
-1
Weekly Deficit or Surplus (negative is deficit, positive is surplus) -3500
Weekly Calorie needs Weekly Cardio Calories (if in a deficit)
17500 700
Diet options (cutting): Same macros every day Calories 2500
Protein 177
Fat 97.22222222 Carbs 229.25
Maintenance on training days, deficit of off days. Lifting 2 days per week. Training days Calories 2900 Off days Calories 2340
Protein 177 Protein 177
Fat 112.7777778 Fat 91
Carbs 294.25 Carbs 203.25
Maintenance on training days, deficit of off days. Lifting 3 days per week. Training days Calories 2900 Off days Calories 2200
Protein 177 Protein 177
Fat 112.7777778 Fat 85.55555556
Carbs 294.25 Carbs 180.5
Training days Calories 2900 Off days Calories 1966.666667
Protein 177 Protein 177
Fat 112.7777778 Fat 76.48148148
Carbs 294.25 Carbs 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
Record you calorie needs in the green cell below (Based on BMR and activity level from Sheet 1 to start, then Sheet 3, C30 after you have a week of data)
Record your weight again in the green cell below (in pounds). Update weekly based on C26 in Sheet 3
What percentage of your calories would you like to come from fat? Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love carbs.
How many grams of protein per pound of bodyweight would you like to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe than sorry."
What percentage of your weekly deficit would you like to come from cardio? Enter a decimal between 0 and .3. Leave 0 if in a surplus
How many pounds per week would you like to lose or gain? Gain expressed as a positive number between .25 and 1.5, loss expressed as a negative number between -.5 and -3
Weekly Cardio Calories (if in a deficit) Weekly Cardio Calories (if in a surplus. Not mandatory. But if you do cardio, fill it in here. Leave blank if cutting)
0
Diet options (bulking): Same macros every day Calories 2500
Protein 177
Fat 97.22222222 Carbs 229.25
Maintenance on training days, deficit of off days. Lifting 2 days per week. 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
Maintenance on training days, deficit of off days. Lifting 3 days per week. 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
Off days Calories 2610 Training dCalories 2353.333333
Protein 177 Protein 177
Fat 101.5 Fat 91.51851852
Carbs 247.125 Carbs 205.4166667
Maintenance on training days, deficit of off days. Lifting 5 days per week. 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
What percentage of your calories would you like to come from fat? Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love carbs.
How many grams of protein per pound of bodyweight would you like to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe than sorry."
How many pounds per week would you like to lose or gain? Gain expressed as a positive number between .25 and 1.5, loss expressed as a negative number between -.5 and -3
Weekly Cardio Calories (if in a surplus. Not mandatory. But if you do cardio, fill it in here. Leave blank if cutting)
Small deficit on off days, Surplus on training days. Lifting 5 days per week.
Small deficit on off days, Surplus on training days. Lifting 4 days per week.
Calorie Intake Calorie Intake Cardio calories Net calories Sunday 1900 0 1900 Monday 2900 0 2900 Tuesday 2900 0 2900 Wk Start Wednesday 2900 0 2900 Thursday 1900 0 1900 Friday 2900 0 2900 Saturday 1900 0 1900 Weekly total 17300 0 17300 Weekly average 2471.428571 0 2471.42857 Goals 17500 500 17000
^Fill in this cell with Diet Setup, F25 if in a deficit, or J25 if in a surplus
Weight Weekly stats
Sunday 177 Week 1
Monday 176 Week 2
Tuesday 174 Week 3
Wednesday 177<-Start Week 4
Thursday 177 Week 5
Friday 180 Week 6
Saturday 178 Week 7
Weekly average 177 Week 8
Last Week's Average 177 Week 9
Weight gained/lost 0 Week 10
Real Calorie surplus/deficit 0 Week 11
Net calorie level (intake min 17300 Week 12
Base Metabolic rate 2900
^Put in Diet Setup, B4 for next week
Working in kilos? Enter weight here
80
Weight in pounds: 176.432
^Fill in this cell with Diet Setup, F25 if in a deficit, or J25 if in a surplus
Base metaWaist Cir Hip circu Chest Cir W/H RatioChest/WaisWeight Base Metabolism Per Pound
2666 84 88 100 0.95455 1.19048 177 15.0621
2600 31 45 37 0.68889 1.19355 163.8 15.873
2600 30.5 45 36.5 0.67778 1.19672 163.6 15.8924
2500 30.25 44.5 36 0.67978 1.19008 162.5 15.3846
#DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
0 2 4 6 8 10 12 14 2400 2450 2500 2550 2600 2650 2700 0 2 4 6 8 10 12 14 0 10 20 30 40 50 60 70 80 90 0 2 4 6 8 10 12 14 0 10 20 30 40 50 60 70 80 90 100 0 2 4 6 8 10 12 14 0 20 40 60 80 100 120
0 2 4 6 8 10 12 14 0 20 40 60 80 100 120
0 2 4 6 8 10 12 14 2400 2450 2500 2550 2600 2650 2700 0 2 4 6 8 10 12 14 0 10 20 30 40 50 60 70 80 90 0 2 4 6 8 10 12 14 0 10 20 30 40 50 60 70 80 90 100 0 2 4 6 8 10 12 14 0 20 40 60 80 100 120 0 2 4 6 8 10 12 14 0 0.2 0.4 0.6 0.8 1 1.2 0 2 4 6 8 10 12 14 1.186 1.188 1.19 1.192 1.194 1.196 1.198
0 2 4 6 8 10 12 14 0 20 40 60 80 100 120
0 2 4 6 8 10 12 14 0 10 20 30 40 50 60 70 80 90 0 2 4 6 8 10 12 14 0 10 20 30 40 50 60 70 80 90 100 0 2 4 6 8 10 12 14 0 20 40 60 80 100 120 0 2 4 6 8 10 12 14 0 0.2 0.4 0.6 0.8 1 1.2 0 2 4 6 8 10 12 14 1.186 1.188 1.19 1.192 1.194 1.196 1.198 0 2 4 6 8 10 12 14 155 160 165 170 175 180 0 2 4 6 8 10 12 14 14.6 14.8 15 15.2 15.4 15.6 15.8 16
0 2 4 6 8 10 12 14 0 20 40 60 80 100 120 0 2 4 6 8 10 12 14 14.6 14.8 15 15.2 15.4 15.6 15.8 16
0 2 4 6 8 10 12 14 0 0.2 0.4 0.6 0.8 1 1.2 0 2 4 6 8 10 12 14 1.186 1.188 1.19 1.192 1.194 1.196 1.198 0 2 4 6 8 10 12 14 155 160 165 170 175 180 0 2 4 6 8 10 12 14 14.6 14.8 15 15.2 15.4 15.6 15.8 16
0 2 4 6 8 10 12 14 14.6 14.8 15 15.2 15.4 15.6 15.8 16
0 2 4 6 8 10 12 14 0 0.2 0.4 0.6 0.8 1 1.2 0 2 4 6 8 10 12 14 1.186 1.188 1.19 1.192 1.194 1.196 1.198 0 2 4 6 8 10 12 14 155 160 165 170 175 180 0 2 4 6 8 10 12 14 14.6 14.8 15 15.2 15.4 15.6 15.8 16
0 2 4 6 8 10 12 14 14.6 14.8 15 15.2 15.4 15.6 15.8 16
