Female

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

you
you
you
you
you

are
are
are
are
are

sedentary (little or no exercise)

lightly active (light exercise/sports 1-3 days/week)
moderatetely active (moderate exercise/sports 3-5 days/week)
very active (hard exercise/sports 6-7 days a week)
extra active (very hard exercise/sports & physical job or 2x training)

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

sedentary (little or no exercise)

lightly active (light exercise/sports 1-3 days/week)
moderatetely active (moderate exercise/sports 3-5 days/week)
very active (hard exercise/sports 6-7 days a week)
extra active (very hard exercise/sports & physical job or 2x training)

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

Weekly Cardio Calories (if in a deficit)

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
Maintenance on training days, deficit of off days. Lifting 4 days per week.

Training days Calories

Protein
Fat
Carbs

2900
177
112.7777778
294.25

Off days Calories

Protein
Fat
Carbs

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)

ds). Update weekly based on C26 in Sheet 3

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

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

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

4 days per week.

Small deficit on off days, Surplus on training days. Lifting 3 days per week.

5 days per week.

Off days Calories

Protein
Fat
Carbs

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

active or just love carbs.

mit for "better safe than sorry."

tive number between -.5 and -3

do cardio, fill it in here. Leave blank if cutting)

5 days per week.

4 days per week.

3 days per week.

2 days per week.

Calorie Intake
Sunday
Monday
Tuesday
Wk Start Wednesday
Thursday
Friday
Saturday
Weekly total
Weekly average
Goals

Calorie Intake Cardio calories Net calories

1900
0
1900
2900
0
2900
2900
0
2900
2900
0
2900
1900
0
1900
2900
0
2900
1900
0
1900
17300
0
17300
2471.428571
0 2471.42857
17500
500
17000
^Fill in this cell with Diet Setup, F25 if in a de

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

Working in kilos? Enter weight here

80
Weight in pounds:
176.432

h Diet Setup, F25 if in a deficit, or J25 if in a surplus

Base metaWaist Cir Hip circu Chest Cir W/H RatioChest/Wais

Weight 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!
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#DIV/0!
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#DIV/0!
#DIV/0! #DIV/0!
#DIV/0!
#DIV/0! #DIV/0!
#DIV/0!
#DIV/0! #DIV/0!
#DIV/0!

abolism Per Pound

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