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Calorie & Macronutrient Calculator, Men

This document is a calorie and macronutrient calculator for men. It takes the user through 5 steps: 1) entering basic information like age, height, weight; 2) selecting an activity factor; 3) choosing a goal like bulk or cut; 4) calculating daily calories and macronutrients based on the previous inputs; 5) allowing the user to customize macronutrient ratios if desired. The calculator then provides the final daily calorie and macronutrient needs and recommendations to help the user meet their fitness goals.

Uploaded by

Steve Messenger
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
250 views

Calorie & Macronutrient Calculator, Men

This document is a calorie and macronutrient calculator for men. It takes the user through 5 steps: 1) entering basic information like age, height, weight; 2) selecting an activity factor; 3) choosing a goal like bulk or cut; 4) calculating daily calories and macronutrients based on the previous inputs; 5) allowing the user to customize macronutrient ratios if desired. The calculator then provides the final daily calorie and macronutrient needs and recommendations to help the user meet their fitness goals.

Uploaded by

Steve Messenger
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Calorie & Macronutrient Calculator, Men

To use this calculator, enter all required information into the yellow highlighted boxes. Info
Step 1 - Basic Information

Age
Height (inches)
Weight (lbs)
Bodyfat (optional)

39
68
263
37.87

1cm = 0.3937 inches


1kg = 2.2lbs

2084.37401304
1970.9443639

BMRR

2028

Step 2 - Activity Factor


Enter your activity factor based on how active you are on an average day. Enter into activ

Activity Factor
TEE

1.5
3041

Activity Factor Guide

1.2
1.3-1.4
1.5-1.6
1.7-1.8
1.9-2.2

Step 3 - Your Goal


Select your goal, then enter the appropriate number into the goal multiplier box. Daily cal

Goal Multiplier
Daily Calories

Step 4 - Macronutrients

0.8
2433

Goal multiplier guide

1.2
1.1
1
0.9
0.8

The daily calories given in step 3 is the amount of calories you should eat base on your giv
The following information is calculated using the following: 1g protein / lb bodyweight, 25%
However, if you wish to use your own macronutrient ratio, go to step 5 and enter it there
Amount per day

Protein

263

Here is your final Macronutrient

I hope this helped :) Good luck w

Carbohydrates
Fat

193
68

Step 5 (optional) - Customising Macro Ratios


Enter your desired Macro ratio in the yellow boxes as percentages out of 100. If you wish t

Calories

2433

Protein %

45

Protein

Carbohydrate %

30

Carbohydrates

Fat %

25

Fat

Made by Olidox

r, Men

ellow highlighted boxes. Information in the black boxes is calculated automatically, do not type in th

m = 0.3937 inches
g = 2.2lbs

Conversion from Metric


172.72
Height (cm)
119.55
Weight (kg)

verage day. Enter into activity factor box, TEE will be calculated automatically.

vity Factor Guide


Sedentary, i.e. mostly seated during the day, little/no exercise

Lightly active, i.e. light daily activity and light exercise 1-3 times per week, e.g walking, jo

Moderately active, i.e. moderate daily activity, moderate exercise 3-5 times per week, e.g

Very active, i.e. demanding lifestyle, hard exercise 6-7 days per week, e.g. intense gym lif

Extremely active (this category is rare and applies only to extreme endurance atheletes o

oal multiplier box. Daily calories will be calculated automatically.


multiplier guide

Bulk - Choose this option if your goal is to gain muscle and you are willing to gain a little fa

Clean Bulk - Choose this option if your goal is to gain muscle while staying as lean as poss
Maintenance - Choose this option if your goal is to maintain your current weight

Slow Cut - Choose this option if your goal is to lose fat slowly while preserving most of you

Quick Cut - Choose this option if your goal is to lose fat quickly (expected weight loss: 0.6-

should eat base on your given information and goals. Now you must determine your macronutrient
protein / lb bodyweight, 25% calories from fat, remaining from carbohydrates. This is generally the
o step 5 and enter it there

is your final Macronutrient needs based on your information and goals given. If you are unhappy w

pe this helped :) Good luck with your bodybuilding journey!

ges out of 100. If you wish to change your amount of calories you can also do that.

bohydrates

274
182
68

utomatically, do not type in the black boxes. Entering bodyfat is not required but will yield more acc

68.0 Height (inches)


263.01 Weight (lbs)

imes per week, e.g walking, jogging, tennis

ercise 3-5 times per week, e.g. gym and/or sports training
per week, e.g. intense gym lifting weights and/or intense sports training

xtreme endurance atheletes or people who have strenuous jobs i.e. moving furniture all day 5 days

you are willing to gain a little fat in the process (expected weight gain: 0.6-1.4 lb/week | 0.3-0.6 kg/w

e while staying as lean as possible i.e. putting on minimal fat (expected weight gain: 0.3-0.7 lb/week

your current weight

y while preserving most of your muscle (expected weight loss: 0.3-0.7 lb/week | 0.1/0.3 kg/week)

kly (expected weight loss: 0.6-1.4 lb/week | 0.3-0.6 kg/week)

determine your macronutrient ratios, i.e. the amount of protein, carbohydrates and fat you need pe
hydrates. This is generally the best way to calculate macronutrient needs for most athletes/bodybuil

ls given. If you are unhappy with the results and wish to choose your own macros, go to step 5.

n also do that.

equired but will yield more accurate results.

moving furniture all day 5 days a week)

: 0.6-1.4 lb/week | 0.3-0.6 kg/week)

ed weight gain: 0.3-0.7 lb/week | 0.1/0.3 kg/week)

7 lb/week | 0.1/0.3 kg/week)

ohydrates and fat you need per day


eds for most athletes/bodybuilders

own macros, go to step 5.

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