Macronutrient Target Calculator -
Thank you for downloading this spreadsheet! If e-mail us at: info@elitefitnessment
Note - this spreadsheet looks best on a desktop or a laptop comp tablet, but you may lose some of the aesthetically pleas
For more information about AAUKC 201
www.aaukc.com Step 1
Customising to fit your brand. Save this copy with the same name on your desktop Then Save As- (your company name) Macro Calculator
Step 2
Branding with your own colours Brand consistency is key. So we recommend editing your bann highlight rows 1-15 & select your brand's colour. Top it off with deleting ours
Keep a constant colour scheme throughout. I would recommen purple cell/areas to match your brand, and the font colour too.
Change the pie chart colours- You can do this by clicking on s 'Fill Section' and select your brand colours. P.S. Also click on t
Step 3
Change the font to your own font. Simply highlight the columns that your text is in and choose yo
Step 4
Resize rows/colums to fit your font etc. Click on the column or rows and resize to make sure the text f
Step 5
There is a hidden sheet called 'List References - IGNORE'. this allows for the dropdown box list to function correctly
Step 6
Delete this tab (on your company brand version) and you
Step 7
Read the next few tabs for guidelines on setting macros fo
Disclaimer: EFM do not take any responsibility for your macro prescriptions and
nt Target Calculator - Alan Aragon's Formula
wnloading this spreadsheet! If you have any difficulties please e-mail us at:
[email protected]
oks best on a desktop or a laptop computer. It's still perfectly usable on mobile or a ay lose some of the aesthetically pleasing features. Don't be unaesthetic.
rmation about AAUKC 2014 and tickets, please visit: www.aaukc.com
he same name on your desktop company name) Macro Calculator
key. So we recommend editing your banner with your colour scheme - simply & select your brand's colour. Top it off with adding a .png file of your logo, and
our scheme throughout. I would recommend changing the gold and match your brand, and the font colour too.
colours- You can do this by clicking on separate parts of the pie chart, going to ct your brand colours. P.S. Also click on the title and values and change the font.
columns that your text is in and choose your font from the font tab.
s to fit your font etc. or rows and resize to make sure the text fits in the cells properly
heet called 'List References - IGNORE'. Make sure you DO NOT DELETE as dropdown box list to function correctly
your company brand version) and you are all set to send it out to your clients!
abs for guidelines on setting macros for your clients
esponsibility for your macro prescriptions and their impacts on your clients' health.
General Guidelines F
Note - The numbers derived from formulas are hypothet on macronutrien
10 Essential Characteristics of a Successful, Healthy Diet 1. Respects personal taste preference 2. Supports physical and mental performance goals 3. Covers macro- and micronutrient needs 4. No unnecessary/scientifically unfounded food restrictions 5. Respects medical intolerances/allergies 6. Convenient 7. Affordable 8. Socially acceptable 9. Compatible with personal ideologies 10. Sustainable in the long-term Aragon, AA. 10 Essential Characteristics of a Healthy Diet, AAUKC 2013
Factors In Long-Term Weight Maintenance 1. Social Support 2. Greater Initial Weight Loss 3. Reduced Frequency of Snacks 4. Flexible Control Over Intake 5. Self-Monitoring 6. Coping Capacity; Capacity to Handle Cravings And Sustain Restraint 7. More Confidence; More Proactivity 8. Stability In Life
Elfhag K, Rossner S. Obes. Rev. 2005 Feb; 6(1): 67-85
General Guidelines For Nutrition Planning
Note - The numbers derived from formulas are hypothetical at best. Please use your common sense when advising on macronutrient and calorie targets.
Successful, Healthy Diet
Basic/Flexible Template of a '
aste preference
tal performance goals
ronutrient needs
founded food restrictions
erances/allergies
ent
ble
eptable
onal ideologies
e long-term a Healthy Diet, AAUKC 2013
eight Maintenance
port
eight Loss
cy of Snacks
Over Intake
oring
Cravings And Sustain Restraint
ore Proactivity Life
Aragon, AA. Basic/Flexible Template of a 'Healthy
2005 Feb; 6(1): 67-85
on sense when advising
sic/Flexible Template of a 'Healthy' Diet
gon, AA. Basic/Flexible Template of a 'Healthy' Diet, AAUKC 2013
Macronutrient Target Gu
Note - The guidelines given here are based off the bod response to macronutrient targeting should also be cons
Fat Requirements It appears that the risk for EFA deficiency can occur at fat intakes below 10% The amount of total energy as fat in the diet can vary from 10 to 50% without adverse effects on short-term health The Acceptable Macronutrient Distribution Range (ADMR) of 20-35% of total energy is a safe, reasonable and flexible target range for long-term intakes
This translates to approxiately 0.6-1.2 g/kg of fat, depending on individual preference, tolerance and goal
trient Target Guidelines
here are based off the body of evidence. Individual eting should also be considered, and targets adjusted
Carbohydrate Requirements Once protein and fat requirements are set, the remainder of calories come from carbohydrates.
Alan's Macro Calcula
ONLY EDIT THE CELLS Fill in your client's name, current and target weight, and an activity level acc (include any cardio or conditioning work) and you will be given daily and weekl and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, t purple and you're good to go! This spreadsheet is best for active, athletic underreport. Client Details Client name Client weight (kg) Current Target Activity level (8-11)
8 9 10 11
Activity Level Guide Sedentary Female Moderately Active Female or Sedentary Male Very Active Female or Moderately Active Male Very Active Male
Average weekly training hours
Total Daily Energy Expenditure - TDEE (kcal) 0 Total Weekly Energy Expenditure - TWEE (kcal) 0
For more information about AAUKC 2014 and ti www.aaukc.com
an's Macro Calculator ( in kgs )
ONLY EDIT THE CELLS IN GOLD eight, and an activity level according to the guide. Input the average weekly training hours will be given daily and weekly calorie targets. Then select g/kg BW targets for protein and fat, If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to eet is best for active, athletic individuals - under 2 hours' activity per week and it tends to underreport. Macronutrients Macro PRO Fat CHO
g/kg (target BW)
------% of carb intake
Fibre
g 0 0 0
kcal 0 0 0
% total kcal #DIV/0! #DIV/0! #DIV/0!
g 0
Macronutrient Percentage Split PRO
Fat
0%
CHO
about AAUKC 2014 and tickets, please visit: www.aaukc.com
ge weekly training hours W targets for protein and fat, ove 20g, it will change to er week and it tends to
Alan's Macro Calcula
ONLY EDIT THE CELLS Fill in your client's name, current and target weight, and an activity level ac (include any cardio or conditioning work) and you will be given daily and week and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, t purple and you're good to go! This spreadsheet is best for active, athletic underreport. Client Details Client name Client weight (lbs) Current Target Activity level (8-11)
8 9 10 11
Activity Level Guide Sedentary Female Moderately Active Female or Sedentary Male Very Active Female or Moderately Active Male Very Active Male
Average weekly training hours
Total Daily Energy Expenditure - TDEE (kcal) 0 Total Weekly Energy Expenditure - TWEE (kcal) 0
For more information about AAUKC 2014 and ti www.aaukc.com
an's Macro Calculator ( in lbs )
ONLY EDIT THE CELLS IN GOLD eight, and an activity level according to the guide. Input the average weekly training hours will be given daily and weekly calorie targets. Then select g/lb BW targets for protein and fat, If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to eet is best for active, athletic individuals - under 2 hours' activity per week and it tends to underreport. Macronutrients Macro PRO Fat CHO
g/lb (target BW)
------% of carb intake
Fibre
g 0 0 0
kcal 0 0 0
% total kcal #DIV/0! #DIV/0! #DIV/0!
g 0
Macronutrient Percentage Split PRO
Fat
0%
CHO
about AAUKC 2014 and tickets, please visit: www.aaukc.com
e weekly training hours targets for protein and fat, ove 20g, it will change to er week and it tends to
