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
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10-14-2011, 11:18 AM #1
- Join Date: Apr 2011
- Location: Sydney, NSW, Australia
- Age: 37
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EXCEL Calorie/Macro calculator for BULK/CUT/MAINTAIN...All 3 Methods..IIFYM
Last edited by Ryzz; 10-15-2011 at 11:34 AM.
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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10-14-2011, 11:26 AM #2
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10-14-2011, 11:28 AM #3
- Join Date: Apr 2011
- Location: Sydney, NSW, Australia
- Age: 37
- Posts: 555
- Rep Power: 546
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10-14-2011, 11:30 AM #4
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10-15-2011, 08:07 AM #5
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10-15-2011, 08:16 AM #6
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10-15-2011, 09:22 AM #7
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10-15-2011, 09:24 AM #8
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10-15-2011, 09:33 AM #9
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10-15-2011, 09:35 AM #10
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10-15-2011, 10:44 AM #11
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10-15-2011, 10:47 AM #12
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10-15-2011, 10:49 AM #13
- Join Date: Apr 2011
- Location: Sydney, NSW, Australia
- Age: 37
- Posts: 555
- Rep Power: 546
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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10-15-2011, 10:59 AM #14
- Join Date: Jun 2011
- Location: California, United States
- Posts: 2,281
- Rep Power: 534
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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10-15-2011, 11:34 AM #15
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10-15-2011, 11:36 AM #16
- Join Date: Apr 2011
- Location: Sydney, NSW, Australia
- Age: 37
- Posts: 555
- Rep Power: 546
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10-15-2011, 01:00 PM #17
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10-15-2011, 01:12 PM #18
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10-15-2011, 02:11 PM #19
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10-16-2011, 03:51 AM #20
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12-05-2012, 09:29 AM #26
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08-16-2017, 12:42 AM #27
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08-16-2017, 07:42 AM #28
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?
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08-16-2017, 07:52 AM #29
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,213
- Rep Power: 451500
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08-16-2017, 09:40 AM #30
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