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  1. #1
    Registered User Ryzz's Avatar
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    EXCEL Calorie/Macro calculator for BULK/CUT/MAINTAIN...All 3 Methods..IIFYM

    IIFYM_Misc.xlsx

    ^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...

    IIFYM_Misc_US Version_Full.xlsx
    Last edited by Ryzz; 10-15-2011 at 12:34 PM.
    I'm surgical with this sh*t.

    [IIFYM] Automatic easy to use spreadsheet for daily [Calorie] requirements + [Macro] breakdowns + Calculate your daily intake + etc..
    http://forum.bodybuilding.com/showthread.php?t=138897223
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  2. #2
    Will lift for food. HunterCML's Avatar
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    You should do Metric to Imperial conversions for your U.S friends.
    IIFYM - not even once.

    www.AlanAragon.com
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  3. #3
    Registered User Ryzz's Avatar
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    Originally Posted by HunterCML View Post
    You should do Metric to Imperial conversions for your U.S friends.
    Noted! Pretty late here now...but I will put a new one up 2moro
    I'm surgical with this sh*t.

    [IIFYM] Automatic easy to use spreadsheet for daily [Calorie] requirements + [Macro] breakdowns + Calculate your daily intake + etc..
    http://forum.bodybuilding.com/showthread.php?t=138897223
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  4. #4
    Will lift for food. HunterCML's Avatar
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    Originally Posted by Ryzz View Post
    Noted! Pretty late here now...but I will put a new one up 2moro
    I've seen a few calculation spread sheets like this. Interface is nice. I'll look at it later and see how accurate it is for me.. a lot of the time the stickied amounts underestimate my actual burn (or I simply underestimate my activity factor too often).
    IIFYM - not even once.

    www.AlanAragon.com
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  5. #5
    Registered User Ryzz's Avatar
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    bump
    I'm surgical with this sh*t.

    [IIFYM] Automatic easy to use spreadsheet for daily [Calorie] requirements + [Macro] breakdowns + Calculate your daily intake + etc..
    http://forum.bodybuilding.com/showthread.php?t=138897223
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  6. #6
    Registered User Kerbouci's Avatar
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    Thanks a lot mate . really a great tool. simple , yet useful
    Last edited by Kerbouci; 10-15-2011 at 10:21 AM.
    - Caloric balance and micro/macronutrient sufficiency are what matter. The names of the foods you consume do not matter.
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  7. #7
    Registered User influence's Avatar
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    Very nice, thank you. Can't wait to see the converted version.
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  8. #8
    Nutrition major The_Metal's Avatar
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    It's simple and easy to understand. My number really does seem quite high, 3,100 calories for cutting.
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  9. #9
    Will lift for food. HunterCML's Avatar
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    Originally Posted by The_Metal View Post
    It's simple and easy to understand. My number really does seem quite high, 3,100 calories for cutting.
    If you're really 6'3" and 203lbs, and you're moderately active, that number isn't really that high.
    IIFYM - not even once.

    www.AlanAragon.com
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  10. #10
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    good stuff brah

    you dont look 15% bf though :P

    calories for clean bulking came up the same as the ones I calculated before (2850ish). Anything wrong with dropping the carbs and upping the fat in take to like 95g a day?
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  11. #11
    Registered User dragonman6's Avatar
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    Have you made the converted version yet OP?
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  12. #12
    Registered User Ryzz's Avatar
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    Hey guys...just checked this...gonna work on a US version now.
    I'm surgical with this sh*t.

    [IIFYM] Automatic easy to use spreadsheet for daily [Calorie] requirements + [Macro] breakdowns + Calculate your daily intake + etc..
    http://forum.bodybuilding.com/showthread.php?t=138897223
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  13. #13
    Registered User Ryzz's Avatar
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    Originally Posted by Ilovemyamazingboo View Post
    good stuff brah

    you dont look 15% bf though :P

    calories for clean bulking came up the same as the ones I calculated before (2850ish). Anything wrong with dropping the carbs and upping the fat in take to like 95g a day?
    Dude..on the spreadsheet ...check the 'Note's worksheet...it has quote from alan aragon about how to fill the calories after meeting your minimum protein/fat needs...

    CLIFFS: - theoretically fill all of it with carbs coz glycogen full makes you more anabolic
    -however, he hasnt seen any difference if filling the calories with protein/fats

    (if I understand him correctly...but read it for yourself)
    I'm surgical with this sh*t.

    [IIFYM] Automatic easy to use spreadsheet for daily [Calorie] requirements + [Macro] breakdowns + Calculate your daily intake + etc..
    http://forum.bodybuilding.com/showthread.php?t=138897223
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  14. #14
    Registered User dragonman6's Avatar
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    Thanks man cant wait to get the US version! I made an excel file that helps in figuring out your macros/caloric intake for the day (different from OP's). Feel free to check it out everyone

    http://forum.bodybuilding.com/showth...hp?t=138920473
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  15. #15
    Registered User Ryzz's Avatar
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    Bumped with the new US version...with other features
    I'm surgical with this sh*t.

    [IIFYM] Automatic easy to use spreadsheet for daily [Calorie] requirements + [Macro] breakdowns + Calculate your daily intake + etc..
    http://forum.bodybuilding.com/showthread.php?t=138897223
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  16. #16
    Registered User Ryzz's Avatar
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    Originally Posted by dragonman6 View Post
    Thanks man cant wait to get the US version! I made an excel file that helps in figuring out your macros/caloric intake for the day (different from OP's). Feel free to check it out everyone

    http://forum.bodybuilding.com/showth...hp?t=138920473
    I actually had this feature in my own spreadsheet but deleted because others won't eat the same foods...but I included in the new US Version...i guess you can just edit with your own foods...its the 'Food Encyclopedia' sheet
    I'm surgical with this sh*t.

    [IIFYM] Automatic easy to use spreadsheet for daily [Calorie] requirements + [Macro] breakdowns + Calculate your daily intake + etc..
    http://forum.bodybuilding.com/showthread.php?t=138897223
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  17. #17
    Registered User dragonman6's Avatar
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    Originally Posted by Ryzz View Post
    I actually had this feature in my own spreadsheet but deleted because others won't eat the same foods...but I included in the new US Version...i guess you can just edit with your own foods...its the 'Food Encyclopedia' sheet
    Thanks a lot man, love it. Repped.
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  18. #18
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    Reps owed on recharge. Good stuff.
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  19. #19
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    thanks man! repped
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  20. #20
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    bump
    I'm surgical with this sh*t.

    [IIFYM] Automatic easy to use spreadsheet for daily [Calorie] requirements + [Macro] breakdowns + Calculate your daily intake + etc..
    http://forum.bodybuilding.com/showthread.php?t=138897223
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  21. #21
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    Thanks alot mate, repped!
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  22. #22
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    thanks
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  23. #23
    unregistered user Fozzy13's Avatar
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    lmfao...this is such chit...why even waste ur time making such a chit document?


    brb cutting on 2700 calories...lmfao.
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  24. #24
    Mr. Injury Paranoia Yoy0's Avatar
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    Originally Posted by Fozzy13 View Post
    lmfao...this is such chit...why even waste ur time making such a chit document?


    brb cutting on 2700 calories...lmfao.
    I cut on 2700 calories and it worked really well. So yeah. Shh.

    To the OP: Good stuff, although the activity factor shouldn't be done on a daily basis, it's more like a "natural-being" basis - basically what is your activity level as a person rather than an individual per day, no?
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  25. #25
    Nec Aspera Tarren DrTorpedo's Avatar
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    Originally Posted by Fozzy13 View Post
    lmfao...this is such chit...why even waste ur time making such a chit document?


    brb cutting on 2700 calories...lmfao.
    That's how many cals you need to maintain, not cut.

    Interesting tool, obviously it will have it's flaws since it's not so clear cut for everyone but at least it will give people an idea of what they should do.
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  26. #26
    Registered User mariia's Avatar
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    Nice. It gives me good ideia of my calories for cutting. thanks.
    http://forum.bodybuilding.com/showthread.php?t=143471063&p=854819153#post854819153
    Cut,cut, cut!
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