self-correcting macro plan
DESCRIPTION
Self-Correcting Macro PlanTRANSCRIPT
FemaleAge 25USHeight (in) 70Weight (lbs) 165BMR 1584.25
If you are sedentary (little or no exercise) 1901.1If you are lightly active (light exercise/sports 1-3 days/week) 2178.34If you are moderatetely active (moderate exercise/sports 3-5 days/week) 2455.59If you are very active (hard exercise/sports 6-7 days a week) 2732.83If you are extra active (very hard exercise/sports & physical job or 2x training) 3010.08
MetricHeight (cm) 177.8Weight (kg) 75BMR 1586.01
1903.212180.772458.322735.873013.42
MaleAge 26USHeight (in) 75Weight (lbs) 177BMR 1944.41
If you are sedentary (little or no exercise) 2333.29If you are lightly active (light exercise/sports 1-3 days/week) 2673.56If you are moderatetely active (moderate exercise/sports 3-5 days/week) 3013.84If you are very active (hard exercise/sports 6-7 days a week) 3354.11If you are extra active (very hard exercise/sports & physical job or 2x training) 3694.38
MetricHeight (cm) 175Weight (kg) 100.9BMR 2150.53
2580.642956.983333.323709.664086.01
Record you calorie needs in the green cell below (Based on BMR and activity level from Sheet 1 to start, then Sheet 3, C30 after you have a week of data)3333
Record your weight again in the green cell below (in pounds). Update weekly based on C26 in Sheet 3177
What percentage of your calories would you like to come from fat? Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love carbs.0.35
How many grams of protein per pound of bodyweight would you like to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe than sorry."0.8
What percentage of your weekly deficit would you like to come from cardio? Enter a decimal between 0 and .3. Leave 0 if in a surplus0
How many pounds per week would you like to lose or gain? Gain expressed as a positive number between .25 and 1.5, loss expressed as a negative number between -.5 and -3-2.2
Weekly Deficit or Surplus (negative is deficit, positive is surplus)-7700
Weekly Calorie needs Weekly Cardio Calories (if in a deficit)15631 0
Diet options (cutting):Same macros every dayCalories 2233Protein 141.6Fat 86.8389Carbs 221.263
Maintenance on training days, deficit of off days. Lifting 2 days per week.Training days Calories 3333 Off days Calories 1793
Protein 141.6 Protein 141.6Fat 129.617 Fat 69.7278Carbs 400.013 Carbs 149.763
Maintenance on training days, deficit of off days. Lifting 3 days per week.Training days Calories 3333 Off days Calories 1408
Protein 141.6 Protein 141.6Fat 129.617 Fat 54.7556Carbs 400.013 Carbs 87.2
Maintenance on training days, deficit of off days. Lifting 4 days per week.Training days Calories 3333 Off days Calories 766.333
Protein 141.6 Protein 141.6Fat 129.617 Fat 29.8019Carbs 400.013 Carbs -17.0708
Maintenance on training days, deficit of off days. Lifting 5 days per week.Training days Calories 3333 Off days Calories -517
Protein 141.6 Protein 141.6Fat 129.617 Fat -20.1056Carbs 400.013 Carbs -225.613
Record you calorie needs in the green cell below (Based on BMR and activity level from Sheet 1 to start, then Sheet 3, C30 after you have a week of data)
Record your weight again in the green cell below (in pounds). Update weekly based on C26 in Sheet 3
What percentage of your calories would you like to come from fat? Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love carbs.
How many grams of protein per pound of bodyweight would you like to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe than sorry."
What percentage of your weekly deficit would you like to come from cardio? Enter a decimal between 0 and .3. Leave 0 if in a surplus
How many pounds per week would you like to lose or gain? Gain expressed as a positive number between .25 and 1.5, loss expressed as a negative number between -.5 and -3
Weekly Cardio Calories (if in a surplus. Not mandatory. But if you do cardio, fill it in here. Leave blank if cutting)0
Diet options (bulking):Same macros every dayCalories 2233Protein 141.6Fat 86.8389Carbs 221.263
Small deficit on off days, Surplus on training days. Lifting 5 days per week.Off days Calories 2999.7 Training dCalories 1926.32
Protein 141.6 Protein 141.6Fat 116.655 Fat 74.9124Carbs 345.851 Carbs 171.427
Small deficit on off days, Surplus on training days. Lifting 4 days per week.Off days Calories 2999.7 Training dCalories 1657.98
Protein 141.6 Protein 141.6Fat 116.655 Fat 64.4768Carbs 345.851 Carbs 127.821
Small deficit on off days, Surplus on training days. Lifting 3 days per week.Off days Calories 2999.7 Training dCalories 1210.73
Protein 141.6 Protein 141.6Fat 116.655 Fat 47.0841Carbs 345.851 Carbs 55.1442
Small deficit on off days, Surplus on training days. Lifting 2 days per week.Off days Calories 2999.7 Training dCalories 316.25
Protein 141.6 Protein 141.6Fat 116.655 Fat 12.2986Carbs 345.851 Carbs -90.2094
What percentage of your calories would you like to come from fat? Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love carbs.
How many grams of protein per pound of bodyweight would you like to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe than sorry."
How many pounds per week would you like to lose or gain? Gain expressed as a positive number between .25 and 1.5, loss expressed as a negative number between -.5 and -3
Weekly Cardio Calories (if in a surplus. Not mandatory. But if you do cardio, fill it in here. Leave blank if cutting)
Calorie Intake Calorie Intake Cardio calories Net caloriesSunday 0 0Monday 0 0Tuesday 2218 0 2218
Wk Start Wednesday 2227 0 2227Thursday 0 0Friday 0 0Saturday 0 0Weekly total 4445 0 4445Weekly average 635 0 635Goals 15631 15631
^Fill in this cell with Diet Setup, F25 if in a deficit, or J25 if in a surplus
Weight Weekly statsSunday Week 1Monday Week 2Tuesday 222.74 Week 3Wednesday 222.52 <-Start Week 4Thursday Week 5Friday Week 6Saturday Week 7Weekly average 63.60857143 Week 8Last Week's Average 177 Week 9Weight gained/lost -113.3914286 Week 10Real Calorie surplus/deficit -396870 Week 11Net calorie level (intake min 4445 Week 12Base Metabolic rate 2900
^Put in Diet Setup, B4 for next week
Working in kilos? Enter weight here101
Weight in pounds:222.7454
^Fill in this cell with Diet Setup, F25 if in a deficit, or J25 if in a surplus
Base metabolic rate Waist Circumference Hip circumference3333.32 107.2 103
Chest Circumference W/H Ratio Chest/Waist ratio Weight116 1.040776699 1.0820895522 222.52
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Base Metabolism Per Pound14.9798669782
#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!
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