EXCEL Calorie/Macro calculator for BULK/CUT/MAINTAIN...All 3 Methods..IIFYM

[Ryzz]

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

[HunterCML]

You should do Metric to Imperial conversions for your U.S friends.

[Ryzz]

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

[HunterCML]

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).

[Ryzz]

bump

[Kerbouci]

Thanks a lot mate . really a great tool. simple , yet useful

[influence]

Very nice, thank you. Can't wait to see the converted version.

[The_Metal]

It's simple and easy to understand. My number really does seem quite high, 3,100 calories for cutting.

[HunterCML]

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.

[Ilovemyamazingboo]

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?

[dragonman6]

Have you made the converted version yet OP?

[Ryzz]

Hey guys...just checked this...gonna work on a US version now.

[Ryzz]

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)

[dragonman6]

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

[Ryzz]

Bumped with the new US version...with other features

[Ryzz]

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

[dragonman6]

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.

[surfeatliftsurf]

Reps owed on recharge. Good stuff.

[krbb]

thanks man! repped

[Ryzz]

bump

[Hollisio]

Thanks alot mate, repped!

[jumpman18]

thanks

[Fozzy13]

lmfao...this is such chit...why even waste ur time making such a chit document?


brb cutting on 2700 calories...lmfao.

[Yoy0]

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?

[DrTorpedo]

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.

[mariia]

Nice. It gives me good ideia of my calories for cutting. thanks.

[rmeyers1986]

This is the best, thanks man!

[ridgelind]

Attachment 3787103

^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...

Attachment 3789543

Excellent tool, kudos on preparing it.

I am however getting rather high calorie counts for cutting, much higher than I've had from the other calculators i used around the internet.

Could it be because of activity factor?

I do two days a week FBW + 40 min cardio and then 2 days of just cardio (sometimes throw in abs) for 50 min - hour. In total 4 days at the gym, but different workouts.

Is this moderate activity? Light? Something in between?

Also, is the Calories required today is the TDEE?

[gbullock32]

Excellent tool, kudos on preparing it.

I am however getting rather high calorie counts for cutting, much higher than I've had from the other calculators i used around the internet.

Could it be because of activity factor?

I do two days a week FBW + 40 min cardio and then 2 days of just cardio (sometimes throw in abs) for 50 min - hour. In total 4 days at the gym, but different workouts.

Is this moderate activity? Light? Something in between?

Also, is the Calories required today is the TDEE?

Thread is from 2011, doubt OP is going to answer.

[ridgelind]

Thread is from 2011, doubt OP is going to answer.

Lol tru dat.

How did it get to front page?

So can anyone else explain my query 😀