1/26/2018 Calculate Your Energy and Macronutrient Needs!

Calorie and Macronutrient Calculator Instructions:

ENTER YOUR INFORMATION HERE 1. Enter gender, height (in), weight (lb), and birthday
Gender (m/f) m Height (in) 75 Weight (lb) 250 Birthday 1/1/1990 2. Check out the different nutrient ranges based on activity level.
Height (cm) 190.5 Weight (kg) 113.6 Age 28.1 3. The bolded sections in each category (calories, carbs, and
protein) are what I would consider the most reliable
estimators.
4. Check out the second sheet (meal calculator) where you
Light Activity Moderate Activity Heavy Activity Very Heavy can plug in meals per day to see the nutrient breakdown per
meal. You must enter the data on sheet 1 for sheet 2 to
Calorie Equations Basal Metabolic Rate Range (kcal) Range (kcal) Range (kcal) Range (kcal)
work
Harris-Benedict 2533.65 3040.4 3483.8 3547.1 4053.8 4370.6 4813.9 5067.3 5827.4
Mifflin St Jeor 2191.55 2629.9 3013.4 3068.2 3506.5 3780.4 4163.9 4383.1 5040.6
Rule of Thumb Not Available 3068.2 3409.1 3636.4 3977.3 4204.5 4772.7 N/A N/A

AVERAGE 2362.6 2912.8 3302.1 3417.2 3845.9 4118.5 4583.5 4725.2 5434.0

Carbohydrate Light Activity Moderate Activity Heavy Activity Very Heavy

Estimations How the Ranges Work Range (g) Range (g) Range (g) Range (g)
AMDR (40-65% Total 40% of Total Calories 263.0 301.3 306.8 350.6 378.0 416.4 N/A N/A
Kcals) 65% of Total Calories 427.4 489.7 498.6 569.8 614.3 676.6 N/A N/A
g/kg Ranged based on daily activity 340.9 568.2 568.2 795.5 681.8 1136.4 909.1 1363.6
Athletes that train multiple times a day, or train for prolonged periods of time will require more carbohydrates. Heavy Activity (1-3 hrs moderate to high
intensity continuous exercise/day), and very heavy activity (> 4 hrs moderate/high intensity exercise/day should follow the g/kg ranges.

Light Activity Moderate Activity Heavy Activity Very Heavy

Protein Estimations
How the Ranges Work Range (g) Range (g) Range (g) Range (g)
AMDR (10-35% Total 10% of Total Calories 65.7 75.3 76.7 87.7 94.5 104.1 109.6 126.0
Kcal) 35% of Total Calories (Not Recommended) 230.1 263.7 268.5 306.8 330.8 364.3 383.5 441.0
Sedentary/Light Active Strenth/Power Athlete Endurance Athlete 2g/kg
g/kg Range based on Athlete Type 90.9 113.6 136.4 193.2 136.4 181.8 227.3
The best way to calculate protein requirements is via the g/kg ranges for your activity type. The 10-35% range is very large, and if you have high calorie intake
and are trying to meet the high end of the % range, then you are likely over-consuming protein. There are no know health issues in healthy adults consuming
<2g/kg/d protein. However, above that amount may pose a health risk.

Light Activity Moderate Activity Heavy Activity Very Heavy

Fat Estimations
Range (g) Range (g) Range (g) Range (g)
20% of Total Calories 58.4 67.0 68.2 77.9 84.0 92.5 97.4 112.0
AMDR (20-35% Total
35% of Total Calories 102.3 117.2 119.3 136.4 147.0 161.9 170.5 196.0
Kcal)
25% of Total Calories (Compromise) 73.1 83.7 85.2 97.4 105.0 115.7 121.8 140.0
Total Saturated Fat (<7% Kcals) 20.5 23.4 23.9 27.3 29.4 32.4 34.1 39.2
I look at fats as the rock that never budges. Fat requirements don't changed based on weight like protein, or activity level like carbohydrates. Instead they
remain relatively the same. As you get toward heavy and really heavy activity levels, your best bet is to add carbohydrates to meet your calorie needs. Just aim
to get ~20%+ total calories from fat or 70+ grams/day, and limit saturated fat to <7% of total calories.

Light Activity Moderate Activity Heavy Activity Very Heavy

This portion of the chart Range (kcal) Range (kcal) Range (kcal) Range (kcal)
takes the bolded content Carbohydrate Calories 1363.6 2272.7 2272.7 3181.8 2727.3 4545.5 3636.4 5454.5
from carbs, protein, and
fat, and calculates total Protein Calories (Using range 1.2-1.7 g/kg) 545.5 772.7 545.5 772.7 545.5 772.7 545.5 772.7
calories Fat Calorories 657.5 753.3 767.0 876.6 945.1 1041.0 1095.8 1260.1
Total Calories 2566.6 3798.8 3585.2 4831.2 4217.8 6359.2 5277.6 7487.4
Calculating total calories based on ranges can be useful, but when you compare the top end of the calorie ranges to the top end of the calorie estimation ranges
the numbers tend to get much higher. Neither is necessarily wrong. An extremely active athlete may very well need 12g/kg carbs, 100+ g/fat, and 1.7g/kg of
protein, but most don't. These ranges are just for reference and should only be used as approximations of your needs.
1/26/2018 Calculate Your Calorie and Macronutrient Needs Per Meal!
How Many Meals Do
You Plan To Eat 4
Today?

Light Activity Moderate Activity Heavy Activity Very Heavy

Calorie Equations Basal Metabolic Rate Range (kcal) Range (kcal) Range (kcal) Range (kcal)
Harris-Benedict 2533.65 760.1 870.9 886.8 1013.5 1092.6 1203.5 1266.8 1456.9
Mifflin St Jeor 2191.55 657.5 753.3 767.0 876.6 945.1 1041.0 1095.8 1260.1
Rule of Thumb Not Available 767.0 852.3 909.1 994.3 1051.1 1193.2 N/A N/A

AVERAGE 2362.6 728.2 825.5 854.3 961.5 1029.6 1145.9 1181.3 1358.5

Carbohydrate Light Activity Moderate Activity Heavy Activity Very Heavy

Estimations How the Ranges Work Range (g) Range (g) Range (g) Range (g)
AMDR (40-65% 40% of Total Calories 65.7 75.3 76.7 87.7 94.5 104.1 N/A N/A
Total Kcals) 65% of Total Calories 106.8 122.4 124.6 142.5 153.6 169.2 N/A N/A
g/kg Ranged based on daily activity 85.2 142.0 142.0 198.9 170.5 284.1 227.3 340.9

Athletes that train multiple times a day, or train for prolonged periods of time will require more carbohydrates. Heavy Activity (1-3 hrs moderate to high
intensity continuous exercise/day), and very heavy activity (> 4 hrs moderate/high intensity exercise/day should follow the g/kg ranges.

Light Activity Moderate Activity Heavy Activity Very Heavy

Protein Estimations
How the Ranges Work Range (g) Range (g) Range (g) Range (g)
AMDR (10-35% 10% of Total Calories 16.4 18.8 19.2 21.9 23.6 26.0 27.4 31.5
Total Kcal) 35% of Total Calories (Not Recommended) 57.5 65.9 67.1 76.7 82.7 91.1 95.9 110.3
Sedentary/Light Active Strenth/Power Athlete Endurance Athlete 2g/kg
g/kg Range based on Athlete Type 22.7 28.4 34.1 48.3 34.1 45.5 56.8

The best way to calculate protein requirements is via the g/kg ranges for your activity type. The 10-35% range is very large, and if you have high calorie intake
and are trying to meet the high end of the % range, then you are likely over-consuming protein. There are no know health issues in healthy adults consuming
<2g/kg/d protein. However, above that amount may pose a health risk.

Light Activity Moderate Activity Heavy Activity Very Heavy

Fat Estimations
Range (g) Range (g) Range (g) Range (g)
20% of Total Calories 14.6 16.7 17.0 19.5 21.0 23.1 24.4 28.0
AMDR (20-35%
35% of Total Calories 25.6 29.3 29.8 34.1 36.8 40.5 42.6 49.0
Total Kcal)
25% of Total Calories (Compromise) 18.3 20.9 21.3 24.4 26.3 28.9 30.4 35.0
Total Saturated Fat (<7% Kcals) 5.1 5.9 6.0 6.8 7.4 8.1 8.5 9.8

I look at fats as the rock that never budges. Fat requirements don't changed based on weight like protein, or activity level like carbohydrates. Instead they
remain relatively the same. As you get toward heavy and really heavy activity levels, your best bet is to add carbohydrates to meet your calorie needs. Just aim
to get ~20%+ total calories from fat or 70+ grams/day, and limit saturated fat to <7% of total calories.

Light Activity Moderate Activity Heavy Activity Very Heavy

This portion of the Range (kcal) Range (kcal) Range (kcal) Range (kcal)
chart takes the bolded Carbohydrate Calories 340.9 568.2 568.2 795.5 681.8 1136.4 909.1 1363.6
content from carbs,
protein, and fat, and Protein Calories (Using range 1.2-1.7 g/kg) 136.4 193.2 136.4 193.2 136.4 193.2 136.4 193.2
calculates total calories Fat Calorories 164.4 188.3 191.8 219.2 236.3 260.2 273.9 315.0
Total Calories 641.6 949.7 896.3 1207.8 1054.5 1589.8 1319.4 1871.9

Calculating total calories based on ranges can be useful, but when you compare the top end of the calorie ranges to the top end of the calorie estimation ranges
the numbers tend to get much higher. Neither is necessarily wrong. An extremely active athlete may very well need 12g/kg carbs, 100+ g/fat, and 1.7g/kg of
protein, but most don't. These ranges are just for reference and should only be used as approximations of your needs.