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  • Macro Calculator

    Загружено:

    Ayari kh
    165 просмотров1 страница
    This document provides a macronutrient calculator that allows a user to input their data and calculate their daily calorie requirements and macronutrient breakdown for both low-carb and high-carb days. The user enters their weight, height, age, and activity level. Based on this, it calculates their basal metabolic rate and daily calorie requirement. It then determines a calorie deficit for fat loss and calculates macronutrient goals in grams and percentages of calories for both low-carb and high-carb days, providing a weekly breakdown.

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    Macro Calculator

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    This document provides a macronutrient calculator that allows a user to input their data and calculate their daily calorie requirements and macronutrient breakdown for both low-carb and high-carb days. The user enters their weight, height, age, and activity level. Based on this, it calculates their basal metabolic rate and daily calorie requirement. It then determines a calorie deficit for fat loss and calculates macronutrient goals in grams and percentages of calories for both low-carb and high-carb days, providing a weekly breakdown.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    165 просмотров1 страница

    Macro Calculator

    Загружено:

    Ayari kh
    This document provides a macronutrient calculator that allows a user to input their data and calculate their daily calorie requirements and macronutrient breakdown for both low-carb and high-carb days. The user enters their weight, height, age, and activity level. Based on this, it calculates their basal metabolic rate and daily calorie requirement. It then determines a calorie deficit for fat loss and calculates macronutrient goals in grams and percentages of calories for both low-carb and high-carb days, providing a weekly breakdown.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 1

    MACRONUTRIENT CALCULATOR

    60 10 79.83 70 177.8
    12 WEEK SHRED Step 1. Input Data
    Imperial Version (US Units) Enter Your Weight: (lbs) 176
    Instructions: Enter Your Height: 5 Foot 10 Inches
    Input your data in the 5 yellow boxes in Step 1 Enter Your Age: 22
    Enter Your Activity Level: 1.5 Activity Levels are:
    1.2 = Sedentary (Desk job, and Little Formal Exercise)
    1.3 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
    Step 2. Daily Calorie Requirement (DCR) 1.5 = Moderately Active (Moderately daily Activity & Moderate/hard exercise 4-5 days a week)
    BMR: 1,805 1.7 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
    1.9 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
    Daily Calorie Requirement (DCR): 2,707

    Step 3. Determining Your Deficit For Low-Carb Days


    Calorie Deficit 541
    New Caloric Goal For Fat Loss: 2,165

    Step 4. Calculating Low-Carb Day Calories


    Caloric Goal For Fat Loss: 2,165

    Step 5. Calculating High-Carb Day Calories


    Caloric Goal For High-Carb Day: 2,436

    Low-Carb Day High-Carb Day


    Macro Breakdown: (%) Calories Grams Macro Breakdown: (%) Calories Grams
    Fat 25 541 60 Fat 20 487 54
    Carbs 40 866 217 Carbs 50 1,218 305
    Protein 35 758 189 Protein 30 731 183
    Total Calories 2,165 Total Calories 2,436

    Step 6. Putting It All Together


    Daily Macronutritent Values Fat Carbs Protein Total Calories
    Low-Carb Day 60 217 189 2,165
    High-Carb Day 54 305 183 2,436

    Weekly Macro Goals Fat Carbs Protein Total Calories


    Monday (High-Carb Day) 54 305 183 2,436
    Tuesday 60 217 189 2,165
    Wednesday 60 217 189 2,165
    Thursday (High-Carb Day) 54 305 183 2,436
    Friday 60 217 189 2,165
    Saturday 60 217 189 2,165
    Sunday 60 217 189 2,165

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