Macro Tracker Updated
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Macro Tracker Updated
Transcript of Macro Tracker Updated
FemaleAgeUSHeight (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)
25Metric
70 Height (cm) 177.8165 Weight (kg) 75
1584.25 BMR 1586.0118
1901.1 1903.21412178.3438 2180.76622455.5875 2458.31822732.8313 2735.8703
3010.075 3013.4223
MaleAgeUSHeight (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)
46Metric
72 Height (cm) 182.8203 Weight (kg) 83.9
1932.29 BMR 1819.956
2318.748 2183.94722656.8988 2502.43952995.0495 2820.93173333.2003 3139.424
3671.351 3457.9163
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)2656
Record your weight again in the green cell below (in pounds). Update weekly based on C26 in Sheet 3205
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.0.4
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."0.82
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 surplus0.3
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 -3-1
Weekly Deficit or Surplus (negative is deficit, positive is surplus)-3500
Weekly Calorie needs Weekly Cardio Calories (if in a deficit)16142 1050
Diet options (cutting):Same macros every dayCalories 2306Protein 168.1Fat 102.48889Carbs 177.8
Maintenance on training days, deficit of off days. Lifting 2 days per week.Training days Calories 2656 Off days Calories 2166
Protein 168.1 Protein 168.1Fat 118.04444 Fat 96.266667Carbs 230.3 Carbs 156.8
Maintenance on training days, deficit of off days. Lifting 3 days per week.Training days Calories 2656 Off days Calories 2043.5
Protein 168.1 Protein 168.1Fat 118.04444 Fat 90.822222Carbs 230.3 Carbs 138.425
Maintenance on training days, deficit of off days. Lifting 4 days per week.Training days Calories 2656 Off days Calories 1839.3333
Protein 168.1 Protein 168.1Fat 118.04444 Fat 81.748148Carbs 230.3 Carbs 107.8
Maintenance on training days, deficit of off days. Lifting 5 days per week.
Training days Calories 2656 Off days Calories 1431Protein 168.1 Protein 168.1Fat 118.04444 Fat 63.6Carbs 230.3 Carbs 46.55
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 deficit) 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 dayCalories 2306Protein 168.1Fat 102.48889Carbs 177.8
Maintenance on training days, deficit of off days. Lifting 2 days per week. Small deficit on off days, Surplus on training days. Lifting 5 days per week.Off days Calories 2390.4 Training da
Protein 168.1Fat 106.24Carbs 190.46
Maintenance on training days, deficit of off days. Lifting 3 days per week. Small deficit on off days, Surplus on training days. Lifting 4 days per week.Off days Calories 2390.4 Training da
Protein 168.1Fat 106.24Carbs 190.46
Maintenance on training days, deficit of off days. Lifting 4 days per week. Small deficit on off days, Surplus on training days. Lifting 3 days per week.Off days Calories 2390.4 Training da
Protein 168.1Fat 106.24Carbs 190.46
Maintenance on training days, deficit of off days. Lifting 5 days per week. Small deficit on off days, Surplus on training days. Lifting 2 days per week.
Off days Calories 2390.4 Training daProtein 168.1Fat 106.24Carbs 190.46
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)
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)
Small deficit on off days, Surplus on training days. Lifting 5 days per week.Calories 2272.24Protein 168.1Fat 100.98844Carbs 172.736
Small deficit on off days, Surplus on training days. Lifting 4 days per week.Calories 2242.7Protein 168.1Fat 99.675556Carbs 168.305
Small deficit on off days, Surplus on training days. Lifting 3 days per week.Calories 2193.4667Protein 168.1Fat 97.487407Carbs 160.92
Small deficit on off days, Surplus on training days. Lifting 2 days per week.
Calories 2095Protein 168.1Fat 93.111111Carbs 146.15
Calorie Intake Calorie Intake Cardio caloriesSunday 0 0Monday 0 0Tuesday 0 0Wednesday 0 0Thursday 0 0Friday 0 0Saturday 0 0Weekly total 0 0Weekly average 0 0Goals 16142 1050
^Fill in this cell with Diet Setup, F25 if in a deficit, or J25 if in a surplus
WeightSunday 0Monday 0Tuesday 0Wednesday 0Thursday 0Friday 0Saturday 0Weekly average 0Last Week's Average 0Weight gained/lost 0Real Calorie surplus/deficit 0Net calorie level (intake minus c 0Base Metabolic rate 0
^Put in Diet Setup, B4 for next week
Working in kilos? Enter weight here90.7
Weight in pounds:199.6
Net calories000000000
15092^Fill in this cell with Diet Setup, F25 if in a deficit, or J25 if in a surplus
Weekly stats Base metaboWaist CircuHip circumfChest Circ W/H Ratio Chest/WaistWeek 1 0 0 0 0 #DIV/0! #DIV/0!Week 2 #DIV/0! #DIV/0!Week 3 #DIV/0! #DIV/0!Week 4 #DIV/0! #DIV/0!Week 5 #DIV/0! #DIV/0!Week 6 #DIV/0! #DIV/0!Week 7 #DIV/0! #DIV/0!Week 8 #DIV/0! #DIV/0!Week 9 #DIV/0! #DIV/0!Week 10 #DIV/0! #DIV/0!Week 11 #DIV/0! #DIV/0!Week 12 #DIV/0! #DIV/0!
^Put in Diet Setup, B4 for next week
Weight Base Metabolism Per Pound#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!
0 2 4 6 8 10 12 140
0.1
0.2
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0.9
1
Base metabolic rate
0 2 4 6 8 10 12 140
0.1
0.2
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0.5
0.6
0.7
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0.9
1
Waist Circumference
0 2 4 6 8 10 12 140
0.1
0.2
0.3
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0.9
1
Hip circumference
0 2 4 6 8 10 12 140
0.1
0.2
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0.5
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0.7
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0.9
1
Chest Circumference
0 2 4 6 8 10 12 140
0.1
0.2
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0.5
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0.7
0.8
0.9
1
Chest Circumference
0 2 4 6 8 10 12 140
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
0.9
1
Base metabolic rate
0 2 4 6 8 10 12 140
0.1
0.2
0.3
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0.5
0.6
0.7
0.8
0.9
1
Waist Circumference
0 2 4 6 8 10 12 140
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
0.9
1
Hip circumference
0 2 4 6 8 10 12 140
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
0.9
1
Chest Circumference
0 2 4 6 8 10 12 140
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
0.9
1
Chest Circumference
0 2 4 6 8 10 12 140
0.1
0.2
0.3
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0.5
0.6
0.7
0.8
0.9
1
Base metabolic rate
0 2 4 6 8 10 12 140
0.1
0.2
0.3
0.4
0.5
0.6
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0.8
0.9
1
Waist Circumference
0 2 4 6 8 10 12 140
0.1
0.2
0.3
0.4
0.5
0.6
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0.8
0.9
1
Hip circumference
0 2 4 6 8 10 12 140
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
0.9
1
Chest Circumference
0 2 4 6 8 10 12 140
2
4
6
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10
12
W/H Ratio
0 2 4 6 8 10 12 140
2
4
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10
12
Chest/Waist ratio
0 2 4 6 8 10 12 140
2
4
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10
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Weight
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Base Metabolism Per Pound
0 2 4 6 8 10 12 140
0.1
0.2
0.3
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0.5
0.6
0.7
0.8
0.9
1
Chest Circumference
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Base Metabolism Per Pound
0 2 4 6 8 10 12 140
2
4
6
8
10
12
W/H Ratio
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Chest/Waist ratio
0 2 4 6 8 10 12 140
2
4
6
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10
12
Weight
0 2 4 6 8 10 12 140
2
4
6
8
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12
Base Metabolism Per Pound
0 2 4 6 8 10 12 140
2
4
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12
Base Metabolism Per Pound
0 2 4 6 8 10 12 140
2
4
6
8
10
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W/H Ratio
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Chest/Waist ratio
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Weight
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Base Metabolism Per Pound
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Base Metabolism Per Pound
0 2 4 6 8 10 12 140
2
4
6
8
10
12
W/H Ratio
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Chest/Waist ratio
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Weight
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Base Metabolism Per Pound
0 2 4 6 8 10 12 140
2
4
6
8
10
12
Base Metabolism Per Pound
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