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(Metric Units) - Macro Calculator

This document provides a macronutrient calculator to help determine daily calorie and macro nutrient goals for fat loss. It takes in information like weight, height, age and activity level to calculate daily calorie requirements. It then determines a 542 calorie deficit and calculates low-carb and high-carb day calorie and macro goals. Finally, it provides a weekly breakdown of fat, carb and protein macros to follow for a 12 week fat loss program.

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Anh Trí Huỳnh
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© © All Rights Reserved
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69 views

(Metric Units) - Macro Calculator

This document provides a macronutrient calculator to help determine daily calorie and macro nutrient goals for fat loss. It takes in information like weight, height, age and activity level to calculate daily calorie requirements. It then determines a 542 calorie deficit and calculates low-carb and high-carb day calorie and macro goals. Finally, it provides a weekly breakdown of fat, carb and protein macros to follow for a 12 week fat loss program.

Uploaded by

Anh Trí Huỳnh
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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MACRONUTRIENT CALCULATOR

12 WEEK SHRED Step 1. Input Data


Metric Version Enter Your Weight: (kg) 80 Activity Levels are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
Instructions: Enter Your Height: (cm) 178
1.3 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
Input your data in the 4 yellow boxes in Step 1 Enter Your Age: 22 1.5 = Moderately Active (Moderately daily Activity & Moderate/hard exercise 4-5 days a week)
Enter Your Activity Level: 1.5 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)

Step 2. Daily Calorie Requirement (DCR)


BMR: 1,808
Daily Calorie Requirement (DCR): 2,711

Step 3. Determining Your Deficit


Calorie Deficit 542
New Caloric Goal For Fat Loss: 2,169

Step 4. Calculating Low-Carb Day Calories


Caloric Goal For Fat Loss: 2,169

Step 5. Calculating High-Carb Day Calories


Caloric Goal For High-Carb Day: 2,440

Low-Carb Day High-Carb Day


Macro Breakdown: (%) Calories Grams Macro Breakdown: (%) Calories Grams
Fat 25 542 60 Fat 20 488 54
Carbs 40 868 217 Carbs 50 1,220 305
Protein 35 759 190 Protein 30 732 183

Total Calories 2,169 Total Calories 2,440

Step 6. Putting It All Together


Daily Macronutritent Values Fat Carbs Protein Total Calories
Low-Carb Day 60 217 190 2,169
High-Carb Day 54 305 183 2,440

Weekly Macro Goals Fat Carbs Protein Total Calories


Monday (High-Carb Day) 54 305 183 2,440
Tuesday 60 217 190 2,169
Wednesday 60 217 190 2,169
Thursday (High-Carb Day) 54 305 183 2,440
Friday 60 217 190 2,169
Saturday 60 217 190 2,169
Sunday 60 217 190 2,169

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