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    Self-Correcting Macro Plan

    Uploaded by

    Joshua South
    The document provides basal metabolic rate (BMR) calculations for males and females based on age, height, weight, and activity level. It also includes tables to convert between US and metric units. The last section includes fields to track calorie intake, weight, measurements, and macros on a weekly basis to achieve weight loss or gain goals.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Self-Correcting Macro Plan

    Uploaded by

    Joshua South
    230 views25 pages
    The document provides basal metabolic rate (BMR) calculations for males and females based on age, height, weight, and activity level. It also includes tables to convert between US and metric units. The last section includes fields to track calorie intake, weight, measurements, and macros on a weekly basis to achieve weight loss or gain goals.

    Original Description:

    Self-Correcting Macro Plan

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document provides basal metabolic rate (BMR) calculations for males and females based on age, height, weight, and activity level. It also includes tables to convert between US and metric units. The last section includes fields to track calorie intake, weight, measurements, and macros on a weekly basis to achieve weight loss or gain goals.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    230 views25 pages

    Self-Correcting Macro Plan

    Uploaded by

    Joshua South
    The document provides basal metabolic rate (BMR) calculations for males and females based on age, height, weight, and activity level. It also includes tables to convert between US and metric units. The last section includes fields to track calorie intake, weight, measurements, and macros on a weekly basis to achieve weight loss or gain goals.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 25

    Female

    Age
    US
    Height (in)
    Weight (lbs)
    BMR

    70
    165
    1584.25

    If
    If
    If
    If
    If

    1901.1
    2178.34
    2455.59
    2732.83
    3010.08

    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
    Height (cm)
    Weight (kg)
    BMR

    177.8
    75
    1586.01
    1903.21
    2180.77
    2458.32
    2735.87
    3013.42

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

    75
    177
    1944.41

    If
    If
    If
    If
    If

    2333.29
    2673.56
    3013.84
    3354.11
    3694.38

    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)

    26

    Metric
    Height (cm)
    175
    Weight (kg)
    100.9
    BMR
    2150.53
    2580.64
    2956.98
    3333.32
    3709.66
    4086.01

    Record you calorie needs in the green cell below (Based on BMR and activity level from
    3333
    Record your weight again in the green cell below (in pounds). Update weekly based on
    177

    What percentage of your calories would you like to come from fat? Enter a decimal betw
    0.35

    How many grams of protein per pound of bodyweight would you like to eat? .82 is enou
    0.8

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

    How many pounds per week would you like to lose or gain? Gain expressed as a positiv
    -2.2
    Weekly Deficit or Surplus (negative is deficit, positive is surplus)
    -7700
    Weekly Calorie needs
    15631

    Weekly Cardio Calories (if in a deficit)


    0

    Diet options (cutting):


    Same macros every day
    Calories
    2233
    Protein
    141.6
    Fat
    86.8389
    Carbs
    221.263
    Maintenance on training days, deficit of off days. Lifting 2 days per week.
    Training days Calories
    3333
    Off days Calories
    1793
    Protein
    141.6
    Protein
    141.6
    Fat
    129.617
    Fat
    69.7278
    Carbs
    400.013
    Carbs
    149.763
    Maintenance on training days, deficit of off days. Lifting 3 days per week.
    Training days Calories
    3333
    Off days Calories
    1408
    Protein
    141.6
    Protein
    141.6
    Fat
    129.617
    Fat
    54.7556
    Carbs
    400.013
    Carbs
    87.2

    Maintenance on training days, deficit of off days. Lifting 4 days per week.
    Training days Calories
    3333
    Off days Calories 766.333
    Protein
    141.6
    Protein
    141.6
    Fat
    129.617
    Fat
    29.8019
    Carbs
    400.013
    Carbs
    -17.0708
    Maintenance on training days, deficit of off days. Lifting 5 days per week.
    Training days Calories
    3333
    Off days Calories
    -517
    Protein
    141.6
    Protein
    141.6
    Fat
    129.617
    Fat
    -20.1056
    Carbs
    400.013
    Carbs
    -225.613

    activity level from Sheet 1 to start, then Sheet 3, C30 after you have a week of data)

    e 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.

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

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

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

    Weekly Cardio Calories (if in a surplus. Not mandatory. But if you do cardio, fill it in here. Leave blan
    0
    Diet options (bulking):
    Same macros every day
    Calories
    2233
    Protein
    141.6
    Fat
    86.8389
    Carbs
    221.263
    Small deficit on off days, Surplus on training days. Lifting 5 days per week.
    Off days Calories
    2999.7
    Training dCalories 1926.32
    Protein
    141.6
    Protein
    141.6
    Fat
    116.655
    Fat
    74.9124
    Carbs
    345.851
    Carbs
    171.427
    Small deficit on off days, Surplus on training days. Lifting 4 days per week.
    Off days Calories
    2999.7
    Training dCalories 1657.98
    Protein
    141.6
    Protein
    141.6
    Fat
    116.655
    Fat
    64.4768
    Carbs
    345.851
    Carbs
    127.821

    Small deficit on off days, Surplus on training days. Lifting 3 days per week.
    Off days Calories
    2999.7
    Training dCalories 1210.73
    Protein
    141.6
    Protein
    141.6
    Fat
    116.655
    Fat
    47.0841
    Carbs
    345.851
    Carbs
    55.1442
    Small deficit on off days, Surplus on training days. Lifting 2 days per week.
    Off days Calories
    2999.7
    Training dCalories
    316.25
    Protein
    141.6
    Protein
    141.6
    Fat
    116.655
    Fat
    12.2986
    Carbs
    345.851
    Carbs
    -90.2094

    st love carbs.

    er safe than sorry."

    r between -.5 and -3

    ll it in here. Leave blank if cutting)

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

    Calorie Intake Cardio calories Net calories


    0
    0
    0
    0
    2218
    0
    2218
    2227
    0
    2227
    0
    0
    0
    0
    0
    0
    4445
    0
    4445
    635
    0
    635
    15631
    15631
    ^Fill in this cell with Diet Setup, F25 if in a deficit

    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
    Monday
    Tuesday
    222.74
    Wednesday
    222.52 <-Start
    Thursday
    Friday
    Saturday
    Weekly average
    63.60857143
    Last Week's Average
    177
    Weight gained/lost
    -113.3914286
    Real Calorie surplus/deficit
    -396870
    Net calorie level (intake min
    4445
    Base Metabolic rate
    2900
    ^Put in Diet Setup, B4 for next week

    Working in kilos? Enter weight here


    101
    Weight in pounds:
    222.7454

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

    Base metabolic rate


    Waist Circumference
    Hip circumference
    3333.32
    107.2
    103

    Chest Circumference
    W/H Ratio
    Chest/Waist ratio
    Weight
    116 1.040776699
    1.0820895522 222.52
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!

    Base Metabolism Per Pound


    14.9798669782
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!
    #DIV/0!

    3500
    3000
    2500
    2000
    1500
    1000
    500
    0
    0

    120
    100
    80
    60
    40
    20
    0
    0

    120
    100
    80
    60
    40
    20
    0

    140
    120

    140
    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
    1.2
    1
    0.8
    0.6
    0.4
    0.2
    0

    10

    12

    14

    10

    12

    14

    10

    12

    14

    1.2
    1
    0.8
    0.6
    0.4
    0.2
    0
    0

    1.2
    1
    0.8
    0.6
    0.4
    0.2
    0
    14

    250

    200

    150

    100

    50

    0
    14

    0
    16
    14
    12

    16
    14
    12
    10
    8
    6
    4
    2
    0
    14

    10

    12

    14

    10

    12

    14

    10

    12

    14

    10

    12

    14

    14

    14

    14

    14

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