Female

Age
US
Height (in)
Weight (lbs)
BMR

If you are sedentary (little or no exercise)

If you are lightly active (light exercise/sports 1-3 days/week)
If you are moderatetely active (moderate exercise/sports 3-5 days/week)
If you are very active (hard exercise/sports 6-7 days a week)
If you are extra active (very hard exercise/sports & physical job or 2x training)
 25
Metric
70 Height (cm) 177.8
165 Weight (kg) 75
1584.25 BMR 1586.012

1901.1 1903.214
2178.344 2180.766
2455.588 2458.318
2732.831 2735.87
3010.075 3013.422
Male
Age
US Metric
Height (in) Height (cm)
Weight (lbs) Weight (kg)
BMR 66 BMR

If you are sedentary (little or no exercise) 79.2

If you are lightly active (light exercise/sports 1-3 days/week) 90.75
If you are moderatetely active (moderate exercise/sports 3-5 days/week) 102.3
If you are very active (hard exercise/sports 6-7 days a week) 113.85
If you are extra active (very hard exercise/sports & physical job or 2x training) 125.4
 66

79.2
90.75
102.3
113.85
125.4
 Record you calorie needs in the green cell below (Based on BMR and activity level from Sheet 1 to start, then S
2714

Record your weight again in the green cell below (in pounds). Update weekly based on C26 in Sheet 3
163.8

What percentage of your calories would you like to come from fat? Enter a decimal between .2 and .5. Lower
0.3

How many grams of protein per pound of bodyweight would you like to eat? .82 is enough for most people, m
0.82

What percentage of your weekly deficit would you like to come from cardio? Enter a decimal between 0 and .
0

How many pounds per week would you like to lose or gain? Gain expressed as a positive number between .25
1

Weekly Deficit or Surplus (negative is deficit, positive is surplus)

2500

Weekly Calorie needs Weekly Cardio Calories (if in a deficit) Weekly Cardio Calories (
22198 0 700

Diet options (cutting):

Same macros every day
Calories 3171.143
Protein 134.316
Fat 105.7048
Carbs 420.634

Maintenance on training days, deficit of off days. Lifting 2 days per week.
Training days Calories 2714 Off days Calories 3354 Off days
Protein 134.316 Protein 134.316
Fat 90.46667 Fat 111.8
Carbs 340.634 Carbs 452.634

Maintenance on training days, deficit of off days. Lifting 3 days per week.
Training days Calories 2714 Off days Calories 3514 Off days
Protein 134.316 Protein 134.316
Fat 90.46667 Fat 117.1333
Carbs 340.634 Carbs 480.634
 Maintenance on training days, deficit of off days. Lifting 4 days per week.
Training days Calories 2714 Off days Calories 3780.667 Off days
Protein 134.316 Protein 134.316
Fat 90.46667 Fat 126.0222
Carbs 340.634 Carbs 527.3007

Maintenance on training days, deficit of off days. Lifting 5 days per week.
Training days Calories 2714 Off days Calories 4314 Off days
Protein 134.316 Protein 134.316
Fat 90.46667 Fat 143.8
Carbs 340.634 Carbs 620.634
m Sheet 1 to start, then Sheet 3, C30 after you have a week of data)

on C26 in Sheet 3

between .2 and .5. Lower numbers are better if you're more active or just love carbs.

nough for most people, most of the time. 1.3 is the upper limit for "better safe than sorry."

decimal between 0 and .3. Leave 0 if in a surplus

tive 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)

Diet options (bulking):

Same macros every day
Calories 3171.143
Protein 134.316
Fat 105.7048
Carbs 420.634

Small deficit on off days, Surplus on training days. Lifting 5 days per week.
Calories 2442.6 Training daCalories 3462.56
Protein 134.316 Protein 134.316
Fat 81.42 Fat 115.4187
Carbs 293.139 Carbs 471.632

Small deficit on off days, Surplus on training days. Lifting 4 days per week.
Calories 2442.6 Training daCalories 3717.55
Protein 134.316 Protein 134.316
Fat 81.42 Fat 123.9183
Carbs 293.139 Carbs 516.2553
Small deficit on off days, Surplus on training days. Lifting 3 days per week.
Calories 2442.6 Training daCalories 4142.533
Protein 134.316 Protein 134.316
Fat 81.42 Fat 138.0844
Carbs 293.139 Carbs 590.6273

Small deficit on off days, Surplus on training days. Lifting 2 days per week.
Calories 2442.6 Training daCalories 4992.5
Protein 134.316 Protein 134.316
Fat 81.42 Fat 166.4167
Carbs 293.139 Carbs 739.3715
Calorie Intake Calorie Intake Cardio calories Net calories
Sunday 2100 200 1900
Monday 2200 0 2200
Tuesday 1900 0 1900
Wednesday 3000 200 2800
Thursday 2100 0 2100
Friday 2100 100 2000
Saturday 2100 0 2100
Weekly total 15500 500 15000
Weekly average 2214.28571429 71.42857142857 2142.8571429
Goals 22198 525 21673
^Fill in this cell with Diet Setup, F25 if in a deficit, or J25 if in a surp

Weight Weekly stats Base metabWaist Circ

Sunday 165 Week 1 2455 31
Monday 166 Week 2 2600 31
Tuesday 164 Week 3 2600 30.5
Wednesday 162 Week 4 2500 30.25
Thursday 163 Week 5
Friday 162 Week 6
Saturday 165 Week 7
Weekly average 163.857142857 Week 8
Last Week's Average 165 Week 9
Weight gained/lost -1.1428571429 Week 10
Real Calorie surplus/deficit -4000 Week 11
Net calorie level (intake minus c 15000 Week 12
Base Metabolic rate 2714.28571429
^Put in Diet Setup, B4 for next week

Working in kilos? Enter weight here

115
Weight in pounds:
253.621
deficit, or J25 if in a surplus

Hip circumChest Circ W/H Ratio Chest/Waist

Weight Base Metabolism Per Pound
45 37 0.688889 1.193548 165 14.87879
45 37 0.688889 1.193548 163.8 15.87302
45 36.5 0.677778 1.196721 163.6 15.89242
44.5 36 0.679775 1.190083 162.5 15.38462
#DIV/0! #DIV/0! #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
 Base metabolic rate
2650

2600

2550

2500

2450

2400

2350
0 2 4 6 8

Waist Circumference
31.2

31

30.8

30.6

30.4

30.2

30

29.8
0 2 4 6 8

Hip circumference
45.1
45
44.9
44.8
44.7
44.6
44.5
44.4
44.3
44.2
0 2 4 6 8

Chest Circumference
37.2
37
 Chest Circumference
37.2
37
36.8
36.6
36.4
36.2
36
35.8
35.6
35.4
0 2 4 6 8
abolic rate
0.69
0.688
0.686
0.684
0.682
0.68
0.678
0.676
0.674
0.672
8 10 12 14 0 2

umference
1.198

1.196

1.194

1.192

1.19

1.188

1.186
8 10 12 14 0 2

mference
165.5
165
164.5
164
163.5
163
162.5
162
161.5
161
8 10 12 14 0 2

umference
16
15.8
umference
16
15.8
15.6
15.4
15.2
15
14.8
14.6
14.4
14.2
8 10 12 14 0 2
 W/H Ratio

2 4 6 8 10

Chest/Waist ratio

2 4 6 8 10

Weight

2 4 6 8 10

Base Metabolism Per Pound

 Base Metabolism Per Pound

2 4 6 8 10
8 10 12 14

8 10 12 14

8 10 12 14

nd
nd

8 10 12 14