Female

Age
US
Height (in)
Weight (lbs)
BMR 655

If you are sedentary (little or no exercise) 786

If you are lightly active (light exercise/sports 1-3 days/week) 900,6
If you are moderatetely active (moderate exercise/sports 3-5 d 1015
If you are very active (hard exercise/sports 6-7 days a week) 1130
If you are extra active (very hard exercise/sports & physical job1244,5
Metric
Height (cm)
Weight (kg)
BMR 6559

7870,8
9019
10166
11314
12462
Male
Age 22
US Metric
Height (in) 75 Height (c 173
Weight (lbs) 177 Weight (kg 85
BMR 1972 BMR 1949

If you are sedentary (little or no exercise) 2366 2339

If you are lightly active (light exercise/sports 1-3 days/week) 2711 2680
If you are moderatetely active (moderate exercise/sports 3-5 d 3056 3021
If you are very active (hard exercise/sports 6-7 days a week) 3401 3362
If you are extra active (very hard exercise/sports & physical job 3746 3704
 Record you calorie needs in the green cell below (Based on BMR and activity level from Sh
2600

Record your weight again in the green cell below (in pounds). Update weekly based on C2
177

What percentage of your calories would you like to come from fat? Enter a decimal betwe
0,25

How many grams of protein per pound of bodyweight would you like to eat? .82 is enough
1

What percentage of your weekly deficit would you like to come from cardio? Enter a decim
0

How many pounds per week would you like to lose or gain? Gain expressed as a positive n
-1

Weekly Deficit or Surplus (negative is deficit, positive is surplus)

-3500

Weekly Calorie needs Weekly Cardio Calories (if in a dWeekly Cardio Calories (if in
14700 0 0

Diet options (cutting): Diet options (bulking

Same macros every day Same macros every
Calories 2100 Calories
Protein 177 Protein
Fat 58,33 Fat
Carbs 216,75 Carbs

Maintenance on training days, deficit of off days. Lifting 2 days per Small deficit on off d
Training daCalories 2600 Off daysCalories 1900 Off daysCalories
Protein 177 Protein 177 Protein
Fat 72,22 Fat 52,78 Fat
Carbs 310,5 Carbs 179,25 Carbs

Maintenance on training days, deficit of off days. Lifting 3 days per Small deficit on off d
Training daCalories 2600 Off daysCalories 1725 Off daysCalories
Protein 177 Protein 177 Protein
Fat 72,22 Fat 47,92 Fat
Carbs 310,5 Carbs 146,4 Carbs

Maintenance on training days, deficit of off days. Lifting 4 days per Small deficit on off d
Training daCalories 2600 Off daysCalories 1433 Off daysCalories
Protein 177 Protein 177 Protein
Fat 72,22 Fat 39,81 Fat
Carbs 310,5 Carbs 91,75 Carbs

Maintenance on training days, deficit of off days. Lifting 5 days per Small deficit on off d
Training daCalories 2600 Off daysCalories 850 Off daysCalories
Protein 177 Protein 177 Protein
Fat 72,22 Fat 23,61 Fat
Carbs 310,5 Carbs -17,63 Carbs
nd activity level from Sheet 1 to start, then Sheet 3, C30 after you have a week of data)

ate weekly based on C26 in Sheet 3

Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love carbs.

e to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe than sorry."

m cardio? Enter a decimal between 0 and .3. Leave 0 if in a surplus

xpressed as a positive number between .25 and 1.5, loss expressed as a negative number between -.5 and -3

ly Cardio Calories (if in a surplus. Not mandatory. But if you do cardio, fill it in here. Leave blank if cutting)

Diet options (bulking):

Same macros every day
2100
177
58,33
216,75

Small deficit on off days, Surplus on training days. Lifting 5 days per week.
2340 TrainingCalories 2004
177 Protein 177
65 Fat 55,67
261,75 Carbs 198,75

Small deficit on off days, Surplus on training days. Lifting 4 days per week.
2340 TrainingCalories 1920
177 Protein 177
65 Fat 53,33
261,75 Carbs 183

Small deficit on off days, Surplus on training days. Lifting 3 days per week.
 2340 TrainingCalories 1780
177 Protein 177
65 Fat 49,44
261,75 Carbs 156,75

Small deficit on off days, Surplus on training days. Lifting 2 days per week.
2340 TrainingCalories 1500
177 Protein 177
65 Fat 41,67
261,75 Carbs 104,25
or just love carbs.

"better safe than sorry."

mber between -.5 and -3

Leave blank if cutting)

 Calorie Intake Calorie Inta Cardio caloriNet calories
Sunday 1900 0 1900
Monday 2900 0 2900
Tuesday 2900 0 2900
Wk StarWednesday 2900 0 2900
Thursday 1900 0 1900
Friday 2900 0 2900
Saturday 1900 0 1900
Weekly total 17300 0 17300
Weekly average 2471,4286 0 2471,429
Goals 14700 500 14200
^Fill in this cell with Diet Setup, F25 if in a deficit, or J25 if i

Weight Weekly staBase meWaist C Hip cir

Sunday 177 Week 1 2666 84 88
Monday 176 Week 2 2600 31 45
Tuesday 174 Week 3 2600 30,5 45
Wednesday 177 <-Start Week 4 2500 30,25 44,5
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/def 0 Week 11
Net calorie level (inta 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
if in a deficit, or J25 if in a surplus

Chest CW/H RatChest/Wa

Weight Base Metabolism Per Pound
100 0,955 1,19 177 15,06
37 0,689 1,194 163,8 15,87
36,5 0,678 1,197 163,6 15,89
36 0,68 1,19 162,5 15,38
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2700

2650

2600

2550

2500

2450

2400
0 2 4 6 8 10

90

80

70

60

50

40

30

20

10

0
0 2 4 6 8 10

100

90

80

70

60

50

40

30

20

10

0
0 2 4 6 8 10
 30

20

10

0
0 2 4 6 8 10

120

100

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20

0
0 2 4 6 8 10
 1,2

0,8

0,6

0,4

0,2

0
8 10 12 14 0 2 4

1,198

1,196

1,194

1,192

1,19

1,188

1,186
8 10 12 14 0 2

180

175

170

165

160

155
8 10 12 14 0 2 4
 160

155
8 10 12 14 0 2 4

16

15,8

15,6

15,4

15,2

15

14,8

14,6
8 10 12 14 0 2 4
2 4 6 8 10 12

2 4 6 8 10 12

2 4 6 8 10 12
2 4 6 8 10 12

2 4 6 8 10 12
12 14

12 14

12 14
12 14

12 14