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Macronutrient Targe

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Note - this spreadsheet looks best on a desktop or a


of the aesth

For more informatio

Step 1 Customising to fit your brand.


Save this copy with the same name on you
Then Save As- (your company name) Macr

Step 2 Branding with your own colours


Brand consistency is key. So we recommen
select your brand's colour. Top it off with a

Keep a constant colour scheme throughou


match your brand, and the font colour too

Change the pie chart colours- You can do t


select your brand colours. P.S. Also click on

Step 3 Change the font to your own font.


Simply highlight the columns that your tex

Step 4 Resize rows/colums to fit your font etc.


Click on the column or rows and resize to m

Step 5 There is a hidden sheet called 'List Refe


dropdown box list to function correctly

Step 6 Delete this tab (on your company brand

Step 7 Read the next few tabs for guidelines on

Disclaimer: EFM do not take any responsibility for your macro p


nutrient Target Calculator - Alan Aragon's Formu

downloading this spreadsheet! If you have any difficulties please e-ma


info@elitefitnessmentor.com

t looks best on a desktop or a laptop computer. It's still perfectly usable on mobile or a tablet, but you ma
of the aesthetically pleasing features. Don't be unaesthetic.

or more information about AAUKC 2014 and tickets, please visit:


www.aaukc.com
g to fit your brand.
py with the same name on your desktop
s- (your company name) Macro Calculator

th your own colours


tency is key. So we recommend editing your banner with your colour scheme - simply highlight rows 1-15 &
rand's colour. Top it off with adding a .png file of your logo, and deleting ours

ant colour scheme throughout. I would recommend changing the gold and purple cell/areas to
brand, and the font colour too.

pie chart colours- You can do this by clicking on separate parts of the pie chart, going to 'Fill Section' and
rand colours. P.S. Also click on the title and values and change the font.

font to your own font.


ght the columns that your text is in and choose your font from the font tab.

/colums to fit your font etc.


column or rows and resize to make sure the text fits in the cells properly

dden sheet called 'List References - IGNORE'. Make sure you DO NOT DELETE as this allows for the
ox list to function correctly

tab (on your company brand version) and you are all set to send it out to your clients!

xt few tabs for guidelines on setting macros for your clients

any responsibility for your macro prescriptions and their impacts on your clients' health.
agon's Formula

ies please e-mail us at:

mobile or a tablet, but you may lose some


.

, please visit:

- simply highlight rows 1-15 &

rple cell/areas to

going to 'Fill Section' and


LETE as this allows for the

your clients!
Gener
Note - The numbers derived from fo

10 Essential Characteristics of a Successful, Healthy Die


1. Respects personal taste preference
2. Supports physical and mental performance goals
3. Covers macro- and micronutrient needs
4. No unnecessary/scientifically unfounded food restrictions
5. Respects medical intolerances/allergies
6. Convenient
7. Affordable
8. Socially acceptable
9. Compatible with personal ideologies
10. Sustainable in the long-term
Aragon, AA. 10 Essential Characteristics of a Healthy Diet, AAUKC 2013

Factors In Long-Term Weight Maintenance


1. Social Support
2. Greater Initial Weight Loss
3. Reduced Frequency of Snacks
4. Flexible Control Over Intake
5. Self-Monitoring
6. Coping Capacity; Capacity to Handle Cravings And Sustain Restr
7. More Confidence; More Proactivity
8. Stability In Life
Elfhag K, Rossner S. Obes. Rev. 2005 Feb; 6(1): 67-85
General Guidelines For Nutrition Planning
umbers derived from formulas are hypothetical at best. Please use your common sense when advising on macronut
targets.

ful, Healthy Diet Basic/Flex


rence
mance goals
nt needs
food restrictions
allergies

ologies
rm
t, AAUKC 2013

ntenance

s
cks
ke

And Sustain Restraint


tivity
Aragon, AA.
7-85
Planning
when advising on macronutrient and calorie

Basic/Flexible Template of a 'Healthy' Diet

Aragon, AA. Basic/Flexible Template of a 'Healthy' Diet, AAUKC 2013


Macronutrien

Note - The guidelines given he


response to macronutrient ta
ad

Fat Requirements
It appears that the risk for EFA deficiency can occur at fat intakes below
10%
The amount of total energy as fat in the diet can vary from 10 to 50%
without adverse effects on short-term health
The Acceptable Macronutrient Distribution Range (ADMR) of 20-35% of
total energy is a safe, reasonable and flexible target range for long-
term intakes
This translates to approxiately .25-1.0 g/lb of fat, depending on
individual preference, tolerance and goal
Macronutrient Target Guidelines

guidelines given here are based off the body of evidence. Individual
to macronutrient targeting should also be considered, and targets
adjusted accordingly.

Carbohydrate Requirements
at intakes below Once protein and fat requirements are set, the remainder of cal
carbohydrates.
from 10 to 50%
lth
MR) of 20-35% of
ange for long-

epending on
l
uirements
e remainder of calories come from
s.
Fill in your client's name, current and target weight, and an a
will be given daily and weekly calorie targets. Then select
remain highlighted red. Above 20g, it will change to purple a

Client Details
Client name Jason
Client weight (lbs) Client Body Fat (%)
Current 121 22 Average
Target 150 28
LBM 94 .

Activity level
18

Sedentary 9 40% Deficit


Light Activity 9.75 35% Deficit
Moderate Activity 10.50 30% Deficit
Very Active 11.25 25% Deficit
Extremly Active 12 20% Deficit
12.75 15% Deficit
13.50 10% Deficit
14
15 Maintenance
16
18 Lean Gain

TDEE (kcal)
2178

TWEE (kcal) 10% Calories


15246 1524.6
Mettle Macro Calculator ( in lbs )
ONLY EDIT THE CELLS IN ORANGE
t weight, and an activity level according to the guide. Input the average weekly trainin
rgets. Then select g/lb BW targets for protein and fat, and a fibre target as a % of carbo
change to purple and you're good to go! This spreadsheet is best for active, athletic ind
underreport.

M Training Status
Advanced Macro
PRO
Training Goal Fat
Fat Loss CHO

Caloric Deficit / Surplus


-20% Fibre

-30% 30% Deficit


-25% 25% Deficit Fat Loss
-20% 20% Deficit Macro
-15% 15% Deficit
15% 15% Surplus
20% 20% Surplus
25% 25% Surplus Lean Gain
30% 30% Surplus

Measurments
Height 66.6
Neck 14.5
Waist 40
Hips 46.5
or ( in lbs )

rage weekly training hours (include any cardio or conditioning work) and you
get as a % of carbohydrate intake. If fibre intake is below 20g, the cell will
active, athletic individuals - under 2 hours' activity per week and it tends to

Macronutrients

g/lb (target BW) g kcal % total kcal


1.1 105 420 19
0.55 50 450 21
------- 325 1308 60

% of carb intake g
12 21

Macronutrient Percentage Split


PRO Fat CHO

19%

60% 21%
Nutrition Date: 1/7/2015

1) Calories
Non Workout Days Workout Days
1524.6 k(cal) k(cal)

2) Protein (g)
105

3) Fiber
21

4) Minimum Daily Veggie Intake (cups)


5

5) Daily Fruit Intake (cups)


1.50

Notes:
> Non Training Days:
Consciously eat more fat and less startch.

> Every time you eat there should be Protein and Veggies involved.
Date: 1/7/2015

es involved.
Protein list references Fat list references Training Hours
0.6 0.25 0
0.65 0.3 0.5
0.7 0.35 1
0.75 0.4 1.5
0.8 0.45 2
0.85 0.5 2.5
0.9 0.55 3
0.95 0.6 3.5
1 0.65 4
1.05 0.7 4.5
1.1 0.75 5
1.15 0.8 5.5
1.2 0.85 6
1.25 0.9 6.5
1.3 0.95 7
1.35 1 7.5
1.4 8
1.45 8.5
1.5 9
1.55 9.5
10
Lean Gain Target 10.5
Lean Body Mass 11
94.38 11.5
Lean Body Mass Target 12
191.1 96.50 19110 12.5
Body Fat Target (%) 13
22 78 13.5
Target Body Weight 14
245 14.5
15
Body Recomposition Target 15.5
Lean Body Mass 16
94.38 16.5
Lean Body Mass Target 17
140 45.50 14000 17.5
Body Fat Target (%) Body Fat Lost 18
24 76 -17.5 18.5
Target Body Weight 19
184 19.5
20

3568.7893 4082.7 3062.025


11.083197 4125
raining Hours Fibre list references
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20

Men 1.3636364
Over Fat = 25+
Overweight = 18-24
Average = 12-17
Lean = < 12

Women
Overfat = 31+
Overweight = 25-30
Average = 18-24
Lean = < 18

113.256
3542 3819.3
10 to 13.5 Fat Loss 3920
14 to 16 Maintenance 253
18+ Gain

10 to 15 % Small Deficit
20 to 25% Moderate Deficit 0.2666667
25+% Large Deficit
375
393750
Fat Loss Body Fat Beginner M
Lean Gain Overfat Intermediate F
Body Recomp Overweight Advanced
Maintenance Average
Lean

249
65

2596.45 39
2496 0.121118

189.75

2475

2592
87.272727
610.90909