INSERT/REPLACE FIGURES IN BLUE AND THE SPREADSHEET WILL CALCULATE FIGURES IN RED

SEX DIMENSIONS OTHER ACTIVITY LEVEL (1,

MALE (M) or FEMALE (F) M WEIGHT (KGs) 75 AGE 23 1- Sedentary - Little or no exercise - Desk
GOAL HEIGHT (CMs) 174 BODYFAT (%) 15% 2 - Lightly Active - Light exercise 1-3 days
(M)aintain (G)ain or (L)ose L 3 - Moderately Active - Moderate exercise
4 - Very Active - Hard exercise 6-7 days a
Calculation is an average of Katch-McAdle, 5 - Extra Active - Very Hard exercise/traini
Harris-Benedict and Miffin-St Jeor formulae
Freedomfly.net Recommended Protein Intake (grams):
Daily Calories Burnt 2732
Daily Calorie Target 2186 - 2323
E FIGURES IN RED

3
entary - Little or no exercise - Desk job.
htly Active - Light exercise 1-3 days a week.
derately Active - Moderate exercise 3-5 days a week.
y Active - Hard exercise 6-7 days a week.
ra Active - Very Hard exercise/training or physically demanding job.

d Protein Intake (grams): 159.375

INSERT/REPLACE FIGURES IN BLUE AND THE SPREADSHEET WILL CALCULATE FIGURES IN RED

FOOD PROTEIN CARBS FAT CALORIES

Pocket Sandwich 3 24 7 150
Pocket Sandwich 3 24 7 150
Protein powder 24 2 2 120
Skimmed Milk 10 11 0 80
Mie Pangsit 0.5 3 20 7 180

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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0
WILL CALCULATE FIGURES IN RED

PROTEIN CARBS FAT CALORIES

IDEAL PERCENTAGES 45% 45% 10%

IDEAL CALORIE INTAKE 2254
IDEAL INTAKE (GMS) 225 225 50

TOTALS SO FAR TODAY 43 81 23 680

ACTUAL PERCENTAGES 29.25% 55.10% 15.65%

REMAINING: 182 144 27 1574

PERFORMANCE QUOTIENT: 61.11%