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EXCEL Calorie/Macro calculator for BULK/CUT/MAINTAIN...All 3 Methods..IIFYM
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^The link above is a excel spreadsheet I made that works out your calorie/macro needs based on the research in this section...you can also choose between 3 different methods of working out basal metabolic rate or an average of the three. You can also select whether to bulk/cut/maintain (Note. Bulk/cut is just +10%/-10% of maintenance in my calculations). It also accounts for activity level. There is no need to input %bf level if you dont know as only the last method uses it. If asked for a password...the password is 'IIFYM'.
All the best
EDIT: US VERSION....with more fields (Food Encyclopedia - where you can input your usual foods and their macros and then just choose amount of servings and tall up your daily macros/calories, Maximum natty muscle size based on wrist/ankle/height - got this off a study, and some Proportional size charts - off the internet) - Im sure there will be disagreement about the last two, but its not my opinion....just what I found and aggregated into one fitness spreadsheet to track progress etc...
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