Calorie Intake & Macro Spreadsheet

INPUTS
Training Days per Week
Calorie Differential - Training vs Non-Training Days
Target Daily Calorie Intake
Protein per Lean Kg
Fat per Lean Kg
Body Weight in Lbs (leave blank if you know Kg weight)
Body Weight in Kg
Body Fat Pct

Calories - Non-Training Day

Calories - Training Day
Body Mass Kg
Body Weight
Fat Pct
Lean Body Weight

3
30%
2500
2.2
1.0
200.0
0.0
20%

3017
2112
Lbs
200
20%
160

Macros

Protein
Fat
Carbs
Total

Protein
Fat
Carbs
Total

Lean Body
Mass
72.57
72.57

0.453592
0.453592

Kg
90.72
18.14
72.57
Grams

Multiple per
Kg
2.2
1.0

Non Training
Daily Avg
Day
Training Day
160
160
160
73
94
51
302
156
480
Calories

Avg
639
653
1208
2500

Non-Training
Day
Training Day
639
639
849
457
624
1921
2112
3017