1

Will Horton Nutritional Requirements

Weight: 280 lbs
Age: ????
Goal: Maintain Body Fat/ Increase Muscle
Formula being used: MACROBOLIC FORMULA OR Macrobolic Caloric Eqauation.
This formula follows a 45/35/20 Ratio. 45% from Carbohydrates, 35% from proteins,
And 20% from fats for a single day.
Total Caloric Requirements =
(Bodyweight*MGV) + (Bodyweight*Lifestyle) + (Exercise Expenditure)
MGV: This is the Macrobolic Goal Variable or simply what ones goals are.
MGV: Gain, Maintain, Lose

Gain Body Fat/ Increase Muscle

Maintain Body Fat/ Increase Muscle

Lose Body Fat/Increase Muscle

MGV Multipliers:
Gain:

13

Maintain

10 (for Will)

Lose

High % of Body fat to lose

Lifestyle: This has to with other activities apart from exercise (job, daily chores etc.).
Sedentary: No full time occupation or do very little physical activity outside the gym.
Moderate/Active: Student or occupation that involves little physical activity.

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Very Active: Labor intensive job like construction, manual labor jobs etc.
Lifestyle Multipliers:
Sedentary:

Moderate:

5 (for Will)

Very Active:

10

Exercise Expenditure: This formula takes into account calories required strictly for
exercise.
Exercise Expenditure= Length of Workout (minutes) * 10
Macrobolic Equation for Will:
Total Caloric Requirements =
(Bodyweight*MGV) + (Bodyweight*Lifestyle) + (Exercise Expenditure)
(280*10) + (280*5) + (120*10)
= 2800 + 1400 + 1200
= 5400 calories on days when 120 minutes (90 min weights and 30 min cardio) of
exercise is done.

Exercise expenditures will vary. On days where no weights are done and only
cardio is done then the number of minutes cardio is done is multiplied by 10. So
say on a non-weight day you did 60 mins of cardio. You would then multiply that
by 10 and get 600. So on days when only cardio is done for 60 mins you would
have to subtract 600 from the total above which would give you. 60 min cardio
can also be 60 min weights and these are interchangeable. So if you did 2 hours
with weights, then it would still be 120*10= 1200. If you only did 30 mins of

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weights one day then it would be only 30*10=300 calories for exercise
expemditure.
5400 600= 4800 calories for only 60 min cardio days without weights.
On days where no exercise is done we would have no calories for Exercise
Expenditure. So: (Bodyweight*MGV) + (Bodyweight*Lifestyle)
280*10 + 280*5= 4200 cals
= 4200 calories for NO EXERCISE days.

Using Macrobolic Formula 45/35/20 split: 45% from carbs, 35% proteins, 10 % fats.
Carbohydrates: 0.45*5400= 2430 calories or 607.5 grams per day (div cals by 4)
Proteins

: 0.35*5400= 1890 calories or 472.5 grams per day. (div cal. by 4)

Fats:

: 0.20*5400= 1080 calories or 120 grams per day (div. cals by 9)

*Remember that the above is for days where both weights and cardio are done or
the number of minutes spent exercising or training days. We are using 120 mins of
exercise for the above.

*Now we do the same for off days where no exercise is done.

Carbohydrates: 0.45*4200=1890 calories or 472.5 grams per day (div cals by 4)
Proteins

: 0.35*4200= 1470 calories or 367.5 grams per day. (div cal. by 4)

Fats:

: 0.20*4200= 840 calories or 93.33 grams per day (div. cals by 9)

Conclusion
Training days: 5400 calories depending on how many mins of exercise are done
Non-training days: 4200 calories
Use the below for constructing your caloric intake:
FOODS NUTRITIONAL VALUE IN CALORIES AND GRAMS:
FOOD : Meat - Fish - Poultry
top sirloin
top round
extra-lean ground beef
skinless chicken breast
skinless turkey breast
pork tenderloin
salmon
halibut
canned light tuna
scallops
shrimp
venison
red-snapper
shark
roast beef
ham
lamb
bacon, grilled

Calories
180
190
263
135
135
164
184
140
116
88
99
158
128
130
175
145
191
86

Protein (g) Carbs (g)

30
0
36
0
28
0
31
0
30
0
28
0
27
0
27
0
25
0
17
2
21
0
30
0
26
0
21
0
28
7
21
2
28
0
11
1

serving sizes are 3.5 ounces - all values are rounded

Fats (g)
6
4
16
4
1
5
7
3
1
1
1
3
2
5
4
1
8
4

FOOD : Grains - Breads - Pasta

oatmeal
whole-grain cereal
whole-wheat bread, 1
plain bagel
english muffin
flour tortilla
white rice
brown rice
wild rice
couscous
macaroni
spaghetti
bran muffin
whole-wheat crackers, 5
whole-wheat pretzels, 1oz

Calories
145
147
69
195
127
145
205
216
166
176
197
197
160
89
103

Protein (g) Carbs (g)

6
25
4
32
3
13
7
38
5
25
4
25
4
44
5
45
7
35
6
36
7
40
7
40
3
36
2
14
3
23

Fats (g)
2
1
1
1
1
3
tr
2
1
tr
1
1
0
3
1

serving sizes are 1 cup cooked unless noted - all values are rounded(FOR ABOVE)

FOOD : Fruit
cantaloupe, 1 c
strawberries, 1 c
blueberries, 1 c
apple, 1
orange, 1
grapefruit, 1
banana, 1
kiwi, 1
plum, 1
peach, 1
nectarine, 1
apricot, 3
grapes seedles, 1 c
raisins, 1 c
pear, 1
pineapple, 1 c
avocado, 1

Calories
55
46
81
81
64
74
109
46
36
42
67
50
114
436
98
76
300

Protein (g) Carbs (g)

1
13
1
11
1
20
tr
21
1
16
tr
18
1
28
tr
11
tr
9
tr
11
1
16
1
12
1
28
4
116
tr
25
tr
19
4
12

Fats (g)
tr
tr
tr
tr
tr
0
tr
tr
tr
tr
tr
tr
1
1
tr
tr
32

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watermelon, 1 c
rasberries, 1 c

49
60

1
1

11
14

1
1

serving sizes are 1 whole or 1 cup unless noted - all values are rounded (FOR
ABOVE)
FOOD : Vegetables
broccoli, 1 c raw
bell pepper, 1 c chopped
onion, 1 c chopped
tomatoe, 1
asparagus, 4 spears
spinach, 1 c
eggplant, 1 c
sweet potatoe, 1
potatoe, 1
carrot, 1
green pea, 1 c
corn, 1 c
zuchinni, 1 c
garlic, 1 clove
tomatoe juice, 1 c
romaine lettuce, 1 c
cucumber, 1 c
mushrooms, 1 c
cauliflower, 1 c
green beans, 1 c
salsa, 1 c

Calories
20
40
61
38
15
7
22
117
220
31
134
178
28
4
46
9
14
18
25
44
58

Protein (g) Carbs (g)

2
4
1
10
2
14
2
8
1
3
1
1
tr
6
2
28
5
51
1
7
8
24
6
42
tr
8
tr
1
2
11
1
1
1
3
2
3
2
5
2
10
2
12

Fats (g)
tr
tr
tr
tr
tr
tr
tr
tr
tr
tr
tr
2
0
0
tr
tr
tr
tr
tr
tr
tr

serving sizes are 1 whole or 1 cup unless noted - all values are rounded(FOR
ABOVE)
FOOD : Dairy
egg large, 1 whole
egg large, white only
egg substitute, 1 c
cottage cheese, 1% fat 1 c
cheddar cheese, low fat 1oz
plain yogurt, nonfat 8oz

Calories
75
17
212
164
49
127

Protein (g) Carbs (g)

6
1
4
tr
32
2
28
6
7
1
13
17

Fats (g)
5
0
8
2
2
tr

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milk, nonfat 1 c
tofu, raw 3.5oz

86
144

8
16

12
4

tr
9

serving sizes are 1 whole or 1 cup unless noted - all values are rounded(FOR
ABOVE)

FOOD : Nuts - Seeds - Legumes

soybeans, 1 c cooked
lentils, 1 c cooked
black beans, 1 c cooked
kidney beans, 1 c cooked
baby lima beans, 1 c cooked
peanut butter, 2 tbsp
walnuts, 1oz
flaxseeds, 3 tbsp

Calories
298
230
228
224
230
380
172
144

Protein (g) Carbs (g)

28
18
18
40
16
40
16
40
14
42
16
12
7
3
16
4

serving sizes are 1 whole or 1 cup unless noted - all values are rounded (FOR
ABOVE)

Fats (g)
16
tr
2
tr
tr
32
16
9