Self-Correcting Macro Plan (PC Users) (1)

Female Age US Height (in) Weight (lbs) BMR If If If If If

you you you you you

are are are are are

sedentary (little or no exercise) lightly active (light exercise/sports 1-3 days/week) moderatetely active (moderate exercise/sports 3-5 days/week) very active (hard exercise/sports 6-7 days a week) 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 7490.01175 1901.1 2178.34375 2455.5875 2732.83125 3010.075

8988.0141 10298.76616 11609.51821 12920.27027 14231.02233

Male Age US Height (in) Weight (lbs) BMR If If If If If

you you you you you

are are are are are

sedentary (little or no exercise) lightly active (light exercise/sports 1-3 days/week) moderatetely active (moderate exercise/sports 3-5 days/week) very active (hard exercise/sports 6-7 days a week) extra active (very hard exercise/sports & physical job or 2x training)

23 Metric 75 Height (cm) 191 177 Weight (kg) 80.5 1964.81 BMR 1970.641181 2357.772 2701.61375 3045.4555 3389.29725 3733.139

2364.769417 2709.631624 3054.493831 3399.356037 3744.218244

Record you calorie needs in the green cell below (Based on BMR and activity level fr 2900

Record your weight again in the green cell below (in pounds). Update weekly based 177 What percentage of your calories would you like to come from fat? Enter a decimal 0.35

How many grams of protein per pound of bodyweight would you like to eat? .82 is e 1

What percentage of your weekly deficit would you like to come from cardio? Enter a 0.2

How many pounds per week would you like to lose or gain? Gain expressed as a pos -1 Weekly Deficit or Surplus (negative is deficit, positive is surplus) -3500 Weekly Calorie needs 17500

Weekly Cardio Calories (if in a deficit) 700

Diet options (cutting): Same macros every day Calories 2500 Protein 177 Fat 97.22222222 Carbs 229.25 Maintenance on training days, deficit of off days. Lifting 2 days per week. Training days Calories 2900 Off days Calories 2340 Protein 177 Protein 177 Fat 112.7777778 Fat 91 Carbs 294.25 Carbs 203.25 Maintenance on training days, deficit of off days. Lifting 3 days per week. Training days Calories 2900 Off days Calories 2200 Protein 177 Protein 177 Fat 112.7777778 Fat 85.55555556 Carbs 294.25 Carbs 180.5 Maintenance on training days, deficit of off days. Lifting 4 days per week.

Training days Calories Protein Fat Carbs

2900 177 112.7777778 294.25

Off days Calories Protein Fat Carbs

1966.666667 177 76.48148148 142.5833333

Maintenance on training days, deficit of off days. Lifting 5 days per week. Training days Calories 2900 Off days Calories 1500 Protein 177 Protein 177 Fat 112.7777778 Fat 58.33333333 Carbs 294.25 Carbs 66.75

n BMR and activity level from Sheet 1 to start, then Sheet 3, C30 after you have a week of data)

ds). Update weekly based on C26 in Sheet 3

from fat? Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love ca

uld you like to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe th

come from cardio? Enter a decimal between 0 and .3. Leave 0 if in a surplus

n? Gain expressed as a positive number between .25 and 1.5, loss expressed as a negative number between

ories (if in a deficit) Weekly Cardio Calories (if in a surplus. Not mandatory. But if you do cardio, fill it in here 0 Diet options (bulking): Same macros every day Calories 2500 Protein 177 Fat 97.22222222 Carbs 229.25

2 days per week.

Small deficit on off days, Surplus on training days. Lifting 5 days per week. Off days Calories 2610 Training dCalories 2456 Protein 177 Protein 177 Fat 101.5 Fat 95.51111111 Carbs 247.125 Carbs 222.1

3 days per week.

Small deficit on off days, Surplus on training days. Lifting 4 days per week. Off days Calories 2610 Training dCalories 2417.5 Protein 177 Protein 177 Fat 101.5 Fat 94.01388889 Carbs 247.125 Carbs 215.84375

4 days per week.

Small deficit on off days, Surplus on training days. Lifting 3 days per week.

5 days per week.

Off days Calories Protein Fat Carbs

2610 177 101.5 247.125

Training dCalories Protein Fat Carbs

2353.333333 177 91.51851852 205.4166667

Small deficit on off days, Surplus on training days. Lifting 2 days per week. Off days Calories 2610 Training dCalories 2225 Protein 177 Protein 177 Fat 101.5 Fat 86.52777778 Carbs 247.125 Carbs 184.5625

active or just love carbs.

mit for "better safe than sorry."

tive number between -.5 and -3

do cardio, fill it in here. Leave blank if cutting)

5 days per week.

4 days per week.

3 days per week.

2 days per week.

Calorie Intake Sunday Monday Tuesday Wk Start Wednesday Thursday Friday Saturday Weekly total Weekly average Goals

Calorie Intake Cardio calories Net calories 1900 0 1900 2900 0 2900 2900 0 2900 2900 0 2900 1900 0 1900 2900 0 2900 1900 0 1900 17300 0 17300 2471.428571 0 2471.42857 17500 500 17000 ^Fill in this cell with Diet Setup, F25 if in a de

Weight

Weekly stats Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Sunday 177 Monday 176 Tuesday 174 Wednesday 177