self-correcting macro plan (pc users) (1)

8/16/2019 Self-Correcting Macro Plan (PC Users) (1)

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Female

Age

US

Height (in)

Weight (lbs)

BMR

If you are sedentary (little or no exerise)

If you are lightly ati!e (light exerise"s#orts $%& days"'ee)

If you are moderatetely ati!e (moderate exerise"s#orts &% days"'ee)

If you are !ery ati!e (hard exerise"s#orts *%+ days a 'ee)

If you are extra ati!e (!ery hard exerise"s#orts , #hysial -ob or .x training)



.

Metri

+/ Height (m) $++01

$* Weight (g) +

$120. BMR +23/0/$$+

$3/$0$ 13110/$2$

.$+10&2&+ $/.310+**$*

.201+ $$*/30$1.$

.+&.01&$. $.3./0.+/.+

&/$/0/+ $2.&$0/..&&



Male

Age

US

Height (in)

Weight (lbs)

BMR

If you are sedentary (little or no exerise)

If you are lightly ati!e (light exerise"s#orts $%& days"'ee)

If you are moderatetely ati!e (moderate exerise"s#orts &% days"'ee)

If you are !ery ati!e (hard exerise"s#orts *%+ days a 'ee)

If you are extra ati!e (!ery hard exerise"s#orts , #hysial -ob or .x training)



.&

Metri

+ Height (m) $3$

$++ Weight (g) 1/0

$3*201$ BMR $3+/0*2$$1$

.&+0++. .&*20+*32$+

.+/$0*$&+ .+/30*&$*.2

&/202 &/2023&1&$

&&130.3+. &&330&*/&+

&+&&0$&3 &+220.$1.22



Reord you alorie needs in the green ell belo' (Based on BMR an

.3//

Reord your 'eight again in the green ell belo' (in #ounds)0 U#da

$++

What #erentage of your alories 'ould you lie to ome from fat6

/0&

Ho' many grams of #rotein #er #ound of body'eight 'ould you li

$

What #erentage of your 'eely de;it 'ould you lie to ome fro

/0.

Ho' many #ounds #er 'ee 'ould you lie to lose or gain6 <ain e

%$

Weely =e;it or Sur#lus (negati!e is de;it4 #ositi!e is sur#lus)

%&//

Weely 5alorie needs Weely 5ardio 5alories (if in

$+// +//

=iet o#tions (utting)>

Same maros e!ery day

5alories .//

?rotein $++

Fat 3+0........

5arbs ..30.

Maintenane on training days4 de;it of o@ days0 8ifting . days #er

raining days 5alories .3// @ days 5alories .&2/?rotein $++ ?rotein $++

Fat $$.0++++++1 Fat 3$

5arbs .320. 5arbs ./&0.

Maintenane on training days4 de;it of o@ days0 8ifting & days #er

raining days 5alories .3// @ days 5alories ..//

?rotein $++ ?rotein $++

Fat $$.0++++++1 Fat 10*

5arbs .320. 5arbs $1/0

Maintenane on training days4 de;it of o@ days0 8ifting 2 days #er



raining days 5alories .3// @ days 5alories $3**0*****+


Fat $$.0++++++1 Fat +*021$21$21

5arbs .320. 5arbs $2.01&&&&&

Maintenane on training days4 de;it of o@ days0 8ifting days #er

raining days 5alories .3// @ days 5alories $//


Fat $$.0++++++1 Fat 10&&&&&&&&

5arbs .320. 5arbs **0+



ati!ity le!el from Sheet $ to start4 then Sheet &4 5&/ after you ha!e a 'ee of data)

te 'eely based on 5.* in Sheet &

7nter a deimal bet'een 0. and 00 8o'er numbers are better if you9re more ati!e or

to eat6 01. is enough for most #eo#le4 most of the time0 $0& is the u##er limit for :b

ardio6 7nter a deimal bet'een / and 0&0 8ea!e / if in a sur#lus

#ressed as a #ositi!e number bet'een 0. and $04 loss ex#ressed as a negati!e num

de;it) Weely 5ardio 5alories (if in a sur#lus0 Cot mandatory0 But if you do ardio4

/

=iet o#tions (buling)>

Same maros e!ery day

5alories .//

?rotein $++

Fat 3+0........

5arbs ..30.

'ee0 Small de;it on o@ days4 Sur#lus on training days0 8ifting days #

@ days 5alories .*$/ raining d5alories .2*?rotein $++ ?rotein $++

Fat $/$0 Fat 30$$$$$$$

5arbs .2+0$. 5arbs ...0$

'ee0 Small de;it on o@ days4 Sur#lus on training days0 8ifting 2 days #

@ days 5alories .*$/ raining d5alories .2$+0


Fat $/$0 Fat 320/$&11113

5arbs .2+0$. 5arbs .$012&+

'ee0 Small de;it on o@ days4 Sur#lus on training days0 8ifting & days #



@ days 5alories .*$/ raining d5alories .&&0&&&&&&


Fat $/$0 Fat 3$0$1$1.

5arbs .2+0$. 5arbs ./02$****+

'ee0 Small de;it on o@ days4 Sur#lus on training days0 8ifting . days #

@ days 5alories .*$/ raining d5alories ...


Fat $/$0 Fat 1*0.+++++1

5arbs .2+0$. 5arbs $120*.



ust lo!e arbs0

tter safe than sorry0:

er bet'een %0 and %&

ll it in here0 8ea!e blan if utting)

r 'ee0

r 'ee0

r 'ee0



r 'ee0



5alorie Intae 5alorie Intae 5ardio alories Cet alories

Sunday $3// / $3//

Monday .3// / .3//

uesday .3// / .3//

W Start Wednesday .3// / .3//

hursday $3// / $3//

Friday .3// / .3//

Saturday $3// / $3//

Weely total $+&// / $+&//

Weely a!erage .2+$02.1+$ / .2+$02.1+

<oals $+// // $+///

DFill in this ell 'ith =iet Set

Weight Weely stats

Sunday $++ Wee $

Monday $+* Wee .

uesday $+2 Wee &

Wednesday $++ %Start Wee 2

hursday $++ Wee

Friday $1/ Wee *

Saturday $+1 Wee +

Weely a!erage $++ Wee 1

8ast Wee9s A!erage $++ Wee 3

Weight gained"lost / Wee $/

Real 5alorie sur#lus"de;it / Wee $$

Cet alorie le!el (intae min$+&// Wee $.

Base Metaboli rate .3//

D?ut in =iet Setu#4 B2 for next 'ee

Woring in ilos6 7nter 'eight here

1/Weight in #ounds>

$+*02&.



#4 F. if in a de;it4 or E. if in a sur#lus

Base metWaist 5ir Hi# iru 5hest 5ir W"H Rati 5hest"WaWeight Base Metabolism ?

.*** 12 11 $// /032 $0$3/21 $++ $0/*.$

.*// &$ 2 &+ /0*1113 $0$3& $*&01 $01+&

.*// &/0 2 &*0 /0*+++1 $0$3*+. $*&0* $013.2

.// &/0. 220 &* /0*+3+1 $0$3//1 $*.0 $0&12*

G=I"/ G=I"/ G=I"/

G=I"/ G=I"/ G=I"/

G=I"/ G=I"/ G=I"/

G=I"/ G=I"/ G=I"/

G=I"/ G=I"/ G=I"/

G=I"/ G=I"/ G=I"/

G=I"/ G=I"/ G=I"/

G=I"/ G=I"/ G=I"/



0 2 4 6

2400

2450

2500

2550

2600

2650

2700

0 2 4 6

0

10

20

30

40

50

60

70

80

90

0 2 4 6

0

10

20

30

40

50

60

70

80

90

100

120



0 2 4 6

0

20

40

60

80

100



8 10 12 14

8 10 12 14

8 10 12 14



8 10 12 14



0 2 4 6

0

0.2

0.4

0.6

0.8

1

1.2

0 2 4 6

1.186

1.188

1.19

1.192

1.194

1.196

1.198

0 2 4 6

155

160

165

170

175

180

16



0 2 4 6

14.6

14.8

15

15.2

15.4

15.6

15.8



8 10 12

8 10 12

8 10 12



8 10 12



14

14

14



14

self-correcting macro plan (pc users) (1)

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