Calorie Calculator: Weight Maintenance

Calorie Calculator and Menu Planner
Created by Rob Kottenbrock
1 Select the appropriate "Burn Fat Baseline" tab for your gender
2 Enter information in the cells painted yellow. Do not alter any other cells as
most contain formulas
3 Note: Cells painted red indicate an error in the cells used in that section. This
is to help ensure totals equal the proper sum.
4 Select the "Menu Planner" tab for yur gender

Values from the corresponding Baseline tab will be populated into this one.
5 Select the appropriate food item from the drop-down in the "Item" column
The unit of measure will automatically populate in the "Unit" column
6 Type the serving size in the "# of Units" column
Note, Oatmeal has a unit of 1 cup. For a 1/2 cup serving, type "0.5" into the "#
of Units" column
7 Protein, Carbs and Fat grams will be populated
8 As each line is added, totals for that meal are calculated at the bottom of that
meal, adjustments tot the "# of Units" values can be made to achieve the
desired totals for that meal.
9 At the bottom of the page are the value tables, edits can be made to these to
add additional foods to the drop-downs.
If additional lines are needed, add a line within the data block for that section
(not above or below it) for it to automatically be added to the drop-downs.
Enter values in the yellow cells to determine your daily caloric needs
The rest is mostly formulas, don't touch them!
Women Converter Metric

Age in Years 35
Height in Inches 65 2.54000 165.1
Weight in Pounds 125 0.45455 56.8
BMR in Calories 1,333 If you did nothing, this is how many cals you burn a day.
Total Daily
Select Energy
Factor Maintenance
Activity Factor Expenditure in
Calories
Sedentary 1 1.20 1,600 1,600
Lightly Active 1.38 1,833 1,833
Moderate Activity 1.55 2,066 2,066
Very Active 1.73 2,300 2,300
Extremely Active 1.90 2,533 2,533
Meals should get smaller throughout the day
Daily Calorie Targets These will calculate based on yellow cells

Maintenance 10% Increase
Percentage 1833 2016
Meal 1 25% 458 504
Meal 2 20% 367 403
Meal 3 15% 275 302
Meal 4 15% 275 302
Meal 5 15% 275 302
Meal 6 10% 183 202
Total - must=100% 100% 1833 2016
These will calculate based on yellow cells

Calorie Braekdown Calories
Meal 1 Maintenance 10% Increase
Protein 229 252
Fruit &Starchy Carb 183 202
Fat 46 50
Meal 2
Protein 183 202
Fat 37 40
Meal 3
Protein 137 151
Fibrous Carb 110 121
Fat 27 30
Meal 4
Protein 137 151
Fat 27 30
Meal 5
Protein 137 151
Fat 27 30
Meal 6
Protein 92 101
Fibrous Carb 73 81
Fat 18 20
determine your daily caloric needs
ulas, don't touch them!
BMR Factor
165 -
297 +
545 +
othing, this is how many cals you burn a day.
NEVER EAT
10% Increase 15% Increase FEWER
THAN
1,760 1,840 600
2,016 2,108 833
2,273 2,376 1,066
2,530 2,645 1,300
2,786 2,913 1,533
ll calculate based on yellow cells Macronutrient Ratios

15% Increase
2108 Protein 50%
527 Complex Carb 40%
422 Fat 10%
316 Total - must=100% 100%
316 Ounces of water to Water is in addition to
316 drink per day 82.50 other beverages.
211 No. of 8 oz. glasses 10.31
2108 No of 32 oz glasses 2.58
ll calculate based on yellow cells

Calories
15% Increase
264
211
53
211
169
42
158
126
32
158
126
32
158
126
32
105
84
21
The Harris-Benedict formula (BMR based on total body weight)
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Activity factor definitions

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contes
Water is in addition to all

other beverages.
Select Select
Maintenance 10% Increase 15% Increase
Only enter data into columns D Select Food Items below, drop down lists appear upon portion Calorie
and E. The rest is formulas… selecting a cell Size Level: 3
Meal Group Item # of Units Unit Protein (g) Carbs (g) Fat (g)
1 6:00 a.m. Protein None 0 0 0 0
Protein None 0 0 0 0
Fruit None 0 0 0 0
Fruit None 0 0 0 0
Starchy Carbs None 0 0 0 0
Fibrous Carbs None 0 0 0 0
Essential Fats None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0
Prepared Dish None 0 0 0 0
Miscellaneous None 0 0 0 0
Meal #1 Sub-Total: 0 0 0
Calories this meal: 0 65.88 52.70 5.86

Fruit None 0 0 0 0
Fruit None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0
Meal #2 Sub-Total: 0.00 0.00 0.00
3 12:00 p.m. Protein None 0 0 0 0
Fruit None 0 0 0 0
Fruit None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0
4 3:00 p.m. Protein None 0 0 0 0

Fruit None 0 0 0 0
Fruit None 0 0 0 0
0 6 oz. 0 0 0
Starchy Carbs Yams
Dairy None 0 0 0 0
Dairy None 0 0 0 0
Fruit None 0 0 0 0
Fruit None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0
Calories this meal: 0.00 39.53 31.62 3.51
6 9:00 p.m. Protein Chicken Breast 0 1 oz. 0 0 0

Fruit None 0 0 0 0
Fruit None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0
Grand Totals: Protein (g) Carbs (g) Fat (g)
Actual Grams: 0 0 0
Target: 2108.02 264 211 23
Total Calories for the Day: 0
Protein (cal) Carbs (cal) Fat (cal)
Actual Calories: 0 0 0
Target %: 50% 40% 10%
Protein (%cal) Carbs (%cal) Fat (%cal)

Actual %: #DIV/0! #DIV/0! #DIV/0!
Valid Values Lists below feed the above calculations. To insert a new food item, insert a new line within the data block.
Proteins Quantity Protein (g) Carbs (g) Fat (g)
None
Tuna, water packed 1 oz. 39 0 1.5
Tuna, Solid White,water packed 1 oz. 45 0 3
Turkey Breast 1 oz. 51 0 5.55
Beef, lean (93/7) 1 oz. 23 0 9
Chicken Breast 1 oz. 35.1 0 5.1
Egg Beaters (1/4 cup=1 egg) 1/4 cup 24 4 0
Egg Whites 1 21 1.8 0
Egg, Whole (scrambled) 1 6.3 0.6 5
Turkey Breast, sliced Buddig 1 slice 29.88 9 7.49
Protein Powder, Body Fortress 1 scoop 20 5 2.5
Lobster 4 oz. 23.2 1.5 0.7
Shrimp 4 oz. 23 1 2
Light Yogurt, S&B Great Value 6 oz 8 13 0
Others
Others
Others
Fruit Quantity Protein (g) Carbs (g) Fat (g)

None
Banana 1 med. 1.2 26.7 0.6
Apple 1 0.3 21.1 0.5
Grapes (seedless) 10 0.3 8.9 0.3
Strawberry 100% Fruit spread 1 tbsp. 0 10 0
Orange 1 1.4 16.3 0.1
Raisins 1/4 cup 1 31 0.5
Watermelon (diced) 1 cup 1 3.6 0.2
Strawberries 1 cup 1 10.4 0.6
Others
Others
Others
Starchy Carbs Quantity Protein (g) Carbs (g) Fat (g)

None
Oatmeal, Apples & Cinn. 1.09 oz. pkt 3 22 1.5
Oatmeal 1 cup 5.9 25.7 2.3
Baked Potato 1 oz. 3.3 36.72 0.18
Sweet Potato 4 oz. 2.1 31.6 0.4
Yams 6 oz. 3.96 40.98 0.18
Whole Wheat, Pancake Mix 1 cup 12 87 3
Pita, whole wheat 1 pita 6 35 2
Bread, Whole wheat 1 slice 2.5 14 1
Rye Bread, 100% whole grain 1 slice 3 9 0.5
Multi-Grain Bread, Brownberry 1 slice 5 9 1.5
Multi-Grain Bread, Sara Lee 1 slice 3 9 0.5
6 oz or 3/4
Cream of Wheat 2.4 19.5 0.5
cup
Honey Nut Shredded Wheat 1 cup 5 43 1.5
Others
Others
Others
Fibrous Carbs Quantity Protein (g) Carbs (g) Fat (g)

None
Broccoli 1 oz. 3.45 6.45 0.3
Salad, Dole, Classic Iceberg 1 cup 2 8 0
Green Beans 1 oz. 1.98 12 0
Carrots, sliced, can 1 oz. 0 7.5 0
Cucumber 1 cup 0.6 6 0
Salad 1 cup 0 10 0
Mushrooms 1 cup cooked 3.4 8 0.8
Tomato 1 med 1 5 0
Others
Others
Others
Essential Fats Quantity Protein (g) Carbs (g) Fat (g)

None
Olive Oil 1 tbsp. 0 0 13.6
Canola Oil 1 tbsp. 0 0 14
Italian Dressing, Carb Options 1 tbsp. 0 0 8
Italian Dressing, Silver Cup 1 tbsp. 0 3 8
Mayo, Hellman's Just 2 Good! 1 tbsp. 0 2 2
Italian Dressing, Kraft Zesty Ital. 1 tbsp. 0 3 8
Enova Oil (Omega-6) 1 tbsp. 0 0 14
Flaxseed, Milled (Omega-3) 1 tbsp. 1.5 2 2.5
Natural Peanut Butter, Smuckers 1 tbsp. 4 3 8
Others
Others
Others
Dairy Products Quantity Protein (g) Carbs (g) Fat (g)

None
Milk, Skim 1 cup 9 13 0
Others
Others
Others
Others
Prepared Dish Quantity Protein (g) Carbs (g) Fat (g)

None
BTF T.N.T Turkey Burger 2 65 23 2.6
BTF Greek Burgers 1 33.1 32.9 11.2
BTF Greek Omlette 1 29 13.2 14.5
BTF Cajun "Fried" Cod Cakes 2 cakes 41.8 49.4 6.5
BTF Garbanzo Bean Tuna Salad 1 serving 35.7 38.6 13.2
BTF Hot N' Spicy Red Jambalaya 1 serving 50 34 9.3
BTF Spicy Tuna Burgers 2 42 35 10.5
BTF Lazy-Person's Chinese "Stir-Fry" 1 serving 33.4 63 6.8
BTF Yamcakes 2 cakes 26 52 3.3
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Miscellaneous Quantity Protein (g) Carbs (g) Fat (g)
None
Log Cabin Sugar Free Syrup 1/4 cup 0 12 0
Flax Oil, softgel 1 Softgel 0 0 1
McDonald's Chicken McGrill 1 sand. 27 38 16
McDonald's Large Fries 1 order 4.6 69.3 25.4
Popcorn, Pop Secret, Fat Free 1 bag 4 29 2
PB&J w/ Sara Lee Bread 1 sand. 10 31 9
PB&J (Brownberry, Smuckers & 100% Fruit) 1 sand. 14 31 11
Pizza Hut, Supreme Pan Pizza 1 slice 13 30 16
Others
Others
Others
15% Increase
Enter values in the yellow cells to determine your daily caloric needs
The rest is mostly formulas, don't touch them!
Men Converter Metric

Age in Years 37
Height in Inches 78 2.54000 198.1
Weight in Pounds 220 0.45455 100.0
BMR in Calories 2,175 If you did nothing, this is how many cals you burn a day.
Total Daily
Select Energy
Factor Maintenance
Activity Factor Expenditure in
Calories
Sedentary 1 1.20 2,610 2,610
Lightly Active 1.38 2,991 2,991
Moderate Activity 1.55 3,371 3,371
Very Active 1.73 3,752 3,752
Extremely Active 1.90 4,133 4,133
Daily Calorie Targets These will calculate based on yellow cells

Maintenance 10% Increase
Percentage 2991 3290
Meal 1 25% 748 822
Meal 2 20% 598 658
Meal 3 15% 449 493
Meal 4 15% 449 493
Meal 5 15% 449 493
Meal 6 10% 299 329
Total - must=100% 100% 2991 3290
These will calculate based on yellow cells

Calorie Braekdown Calories
Meal 1 Maintenance 10% Increase
Protein 374 411
Fat 112 123
Meal 2
Protein 299 329
Fat 90 99
Meal 3
Protein 224 247
Fat 67 74
Meal 4
Protein 224 247
Fat 67 74
Meal 5
Protein 224 247
Fat 67 74
Meal 6
Protein 150 164
Fat 45 49
determine your daily caloric needs
ulas, don't touch them!
BMR Factor
252 -
991 +
1,370 +
othing, this is how many cals you burn a day.
NEVER EAT
10% Increase 15% Increase FEWER
THAN
2,871 3,002 1,610
3,290 3,439 1,991
3,708 3,877 2,371
4,127 4,315 2,752
4,546 4,752 3,133
l calculate based on yellow cells Macronutrient Ratios

15% Increase Low Days
3439 Protein 50%
860 Complex Carb 35%
688 Fat 15%
516 Total - must=100% 100%
516 Ounces of water to Water is in addition to
516 drink per day 145.20 other beverages.
344 No. of 8 oz. glasses 18.15
3439 No of 32 oz glasses 4.54
l calculate based on yellow cells

Calories
15% Increase
430
301
129
344
241
103
258
181
77
258
181
77
258
181
77
172
120
52
The Harris-Benedict formula (BMR based on total body weight)
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Activity factor definitions

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contes
Water is in addition to all

other beverages.
Select Select
Maintenance 10% Increase 15% Increase
Only enter data into columns D Select Food Items below, drop down lists appear upon portion Calorie
and E. The rest is formulas… selecting a cell Size Level: 3
Meal Group Item # of Units Unit Protein (g) Carbs (g) Fat (g)
Fruit None 0 0 0 0
Fruit None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0

Fruit None 0 0 0 0
Fruit None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0
Meal #2 Sub-Total: 0.00 0.00 0.00
3 12:00 p.m. Protein None 0 0 0 0
Fruit None 0 0 0 0
Fruit None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0

Fruit None 0 0 0 0
Fruit None 0 0 0 0
0 6 oz. 0 0 0
Starchy Carbs Yams
Dairy None 0 0 0 0
Dairy None 0 0 0 0
Fruit None 0 0 0 0
Fruit None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0
Calories this meal: 0.00 64.49 45.14 8.60
6 9:00 p.m. Protein Chicken Breast 0 1 oz. 0 0 0

Fruit None 0 0 0 0
Fruit None 0 0 0 0
Dairy None 0 0 0 0
Dairy None 0 0 0 0
Grand Totals: Protein (g) Carbs (g) Fat (g)
Actual Grams: 0 0 0
Target: 3439.22 430 301 57
Total Calories for the Day: 0
Protein (cal) Carbs (cal) Fat (cal)
Actual Calories: 0 0 0
Target %: 50% 35% 15%
Protein (%cal) Carbs (%cal) Fat (%cal)

Actual %: #DIV/0! #DIV/0! #DIV/0!
Valid Values Lists below feed the above calculations. To insert a new food item, insert a new line within the data block.
Proteins Quantity Protein (g) Carbs (g) Fat (g)
None
Tuna, water packed 1 oz. 39 0 1.5
Tuna, Solid White,water packed 1 oz. 45 0 3
Turkey Breast 1 oz. 51 0 5.55
Beef, lean (93/7) 1 oz. 23 0 9
Chicken Breast 1 oz. 35.1 0 5.1
Egg Beaters (1/4 cup=1 egg) 1/4 cup 24 4 0
Egg Whites 1 21 1.8 0
Egg, Whole (scrambled) 1 6.3 0.6 5
Turkey Breast, sliced Buddig 1 slice 29.88 9 7.49
Protein Powder, Body Fortress 1 scoop 20 5 2.5
Lobster 4 oz. 23.2 1.5 0.7
Shrimp 4 oz. 23 1 2
Others
Others
Others
Fruit Quantity Protein (g) Carbs (g) Fat (g)

None
Banana 1 med. 1.2 26.7 0.6
Apple 1 0.3 21.1 0.5
Grapes (seedless) 10 0.3 8.9 0.3
Orange 1 1.4 16.3 0.1
Raisins 1/4 cup 1 31 0.5
Watermelon (diced) 1 cup 1 3.6 0.2
Strawberries 1 cup 1 10.4 0.6
Others
Others
Others
Starchy Carbs Quantity Protein (g) Carbs (g) Fat (g)

None
Oatmeal, Apples & Cinn. 1.09 oz. pkt 3 22 1.5
Oatmeal 1 cup 5.9 25.7 2.3
Baked Potato 1 oz. 3.3 36.72 0.18
Sweet Potato 4 oz. 2.1 31.6 0.4
Yams 6 oz. 3.96 40.98 0.18
Whole Wheat, Pancake Mix 1 cup 12 87 3
Pita, whole wheat 1 pita 6 35 2
Bread, Whole wheat 1 slice 2.5 14 1
Rye Bread, 100% whole grain 1 slice 3 9 0.5
Multi-Grain Bread, Brownberry 1 slice 5 9 1.5
Multi-Grain Bread, Sara Lee 1 slice 3 9 0.5
6 oz or 3/4
Cream of Wheat 2.4 19.5 0.5
cup
Honey Nut Shredded Wheat 1 cup 5 43 1.5
Others
Others
Others
Fibrous Carbs Quantity Protein (g) Carbs (g) Fat (g)

None
Broccoli 1 oz. 3.45 6.45 0.3
Salad, Dole, Classic Iceberg 1 cup 2 8 0
Green Beans 1 oz. 1.98 12 0
Carrots, sliced, can 1 oz. 0 7.5 0
Cucumber 1 cup 0.6 6 0
Salad 1 cup 0 10 0
Mushrooms 1 cup cooked 3.4 8 0.8
Tomato 1 med 1 5 0
Others
Others
Others
Essential Fats Quantity Protein (g) Carbs (g) Fat (g)

None
Olive Oil 1 tbsp. 0 0 13.6
Canola Oil 1 tbsp. 0 0 14
Italian Dressing, Carb Options 1 tbsp. 0 0 8
Italian Dressing, Silver Cup 1 tbsp. 0 3 8
Mayo, Hellman's Just 2 Good! 1 tbsp. 0 2 2
Italian Dressing, Kraft Zesty Ital. 1 tbsp. 0 3 8
Enova Oil (Omega-6) 1 tbsp. 0 0 14
Flaxseed, Milled (Omega-3) 1 tbsp. 1.5 2 2.5
Natural Peanut Butter, Smuckers 1 tbsp. 4 3 8
Others
Others
Others
Dairy Products Quantity Protein (g) Carbs (g) Fat (g)

None
Milk, Skim 1 cup 9 13 0
Others
Others
Others
Others
Prepared Dish Quantity Protein (g) Carbs (g) Fat (g)

None
BTF T.N.T Turkey Burger 2 65 23 2.6
BTF Greek Burgers 1 33.1 32.9 11.2
BTF Greek Omlette 1 29 13.2 14.5
BTF Cajun "Fried" Cod Cakes 2 cakes 41.8 49.4 6.5
BTF Garbanzo Bean Tuna Salad 1 serving 35.7 38.6 13.2
BTF Hot N' Spicy Red Jambalaya 1 serving 50 34 9.3
BTF Spicy Tuna Burgers 2 42 35 10.5
BTF Lazy-Person's Chinese "Stir-Fry" 1 serving 33.4 63 6.8
BTF Yamcakes 2 cakes 26 52 3.3
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Others
Miscellaneous Quantity Protein (g) Carbs (g) Fat (g)
None
Log Cabin Sugar Free Syrup 1/4 cup 0 12 0
Flax Oil, softgel 1 Softgel 0 0 1
McDonald's Chicken McGrill 1 sand. 27 38 16
McDonald's Large Fries 1 order 4.6 69.3 25.4
Popcorn, Pop Secret, Fat Free 1 bag 4 29 2
PB&J w/ Sara Lee Bread 1 sand. 10 31 9
PB&J (Brownberry, Smuckers & 100% Fruit) 1 sand. 14 31 11
Pizza Hut, Supreme Pan Pizza 1 slice 13 30 16
Others
Others
Others
● 15% Increase

Calorie Calculator: Weight Maintenance

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Calorie Calculator: Weight Maintenance

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Available Formats

Calorie Calculator and Menu Planner

Created by Rob Kottenbrock

4 Select the "Menu Planner" tab for yur gender

Women Converter Metric

Meals should get smaller throughout the day

Daily Calorie Targets These will calculate based on yellow cells

These will calculate based on yellow cells

ll calculate based on yellow cells Macronutrient Ratios

ll calculate based on yellow cells

Activity factor definitions

Water is in addition to all

2 9:00 a.m. Protein None 0 0 0 0

4 3:00 p.m. Protein None 0 0 0 0

6 9:00 p.m. Protein Chicken Breast 0 1 oz. 0 0 0

Protein (%cal) Carbs (%cal) Fat (%cal)

Fruit Quantity Protein (g) Carbs (g) Fat (g)

Starchy Carbs Quantity Protein (g) Carbs (g) Fat (g)

Fibrous Carbs Quantity Protein (g) Carbs (g) Fat (g)

Essential Fats Quantity Protein (g) Carbs (g) Fat (g)

Dairy Products Quantity Protein (g) Carbs (g) Fat (g)

Prepared Dish Quantity Protein (g) Carbs (g) Fat (g)

Men Converter Metric

Daily Calorie Targets These will calculate based on yellow cells

These will calculate based on yellow cells

l calculate based on yellow cells Macronutrient Ratios

l calculate based on yellow cells

Activity factor definitions

Water is in addition to all

2 9:00 a.m. Protein None 0 0 0 0

4 3:00 p.m. Protein None 0 0 0 0

6 9:00 p.m. Protein Chicken Breast 0 1 oz. 0 0 0

Protein (%cal) Carbs (%cal) Fat (%cal)

Fruit Quantity Protein (g) Carbs (g) Fat (g)

Starchy Carbs Quantity Protein (g) Carbs (g) Fat (g)

Fibrous Carbs Quantity Protein (g) Carbs (g) Fat (g)

Essential Fats Quantity Protein (g) Carbs (g) Fat (g)

Dairy Products Quantity Protein (g) Carbs (g) Fat (g)

Prepared Dish Quantity Protein (g) Carbs (g) Fat (g)

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