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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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