Excel Spreadsheet to Calculate BMR, Maintenance & Macro's.

[Ketnar]

Calculate Your BMR, Maintenance & Macro's

EDIT:I have created an additional tab with more Macronutrients calculations.

-----I posted a screen shot of the second tab below.-----

I have included 5 different formulas where you can calculate your requirements. It is up to YOU to do your research and figure out which one is best for you, or if you wish just take an average of all of them.

For my fellow Americans, I also included a conversion chart. If you already know your stats in the metric system you can skip the conversion chart.

The only information you need to enter is your Weight, Height, Age, Activity Level, and Body Fat (optional). All input sections are in the RED Font! All other numbers you see are formulas.

Once you determine your Caloric goal, you can enter that into the Macro section as well as your preferred breakdown of F/C/P (%) and your Macro's will be calculated for you. I even included a pie chart!

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First and foremost, for any beginners please take the time to read the stickies - especially this one: http://forum.bodybuilding.com/showth...hp?t=121703981.

Here is a Screenshot of the Template so you can decided first if it is something that would interest you:



Here is a Screenshot of the Second Tab:



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Feel free to let me know of any changes, errors, or recomendations.

Hope this will make it easier for people to recalculate their goals as they make progress, as well as a one stop shop for the new guys to be able to calculate their requirements.

***I have some test input in there right now, overwrite any input in the RED font with your own stats.***

[mdp223]

Good man. Reps for that.

[miacanesfan25]

Looks nice reps on recharge. I'm on my phone and it looks like you just put in calories and it gives you percentages. Is there an option for not using percentages? If not I'd at least put the recommendations for p/f/c Just my .02

[Kagina]

Almost perfect!
and like he ^^ said make it so we don't have to use %'s, then it would be perfect

[blitz042000]

repped

[hypesdown]

In B4 sticky.

[Jhemre]

Great man, repped...

[Ketnar]

Looks nice reps on recharge. I'm on my phone and it looks like you just put in calories and it gives you percentages. Is there an option for not using percentages? If not I'd at least put the recommendations for p/f/c Just my .02

Almost perfect!
and like he ^^ said make it so we don't have to use %'s, then it would be perfect

Not quite sure what you guys mean.. The percentages are variable as well - meaning you can change them however you want and your macros would be calculated.

I could make it so that it applies your LBM*1.5 protein and take .45*BW to calculate fat intake - but then again - everyone uses different requirements for those as well based on their goals, as well as personal preference.

I made this initially just to include the BMR & Maintenance calculations. I added the Macro section real quick this morning for posting here. I understand it isn't perfect but it should be a good template - from there you can download it and make any personal changes you desire.

If someone can more clearly define how they want the Macro section to be set up - I could edit it and upload the new file tomorrow morning.

[Kagina]

Not quite sure what you guys mean.. The percentages are variable as well - meaning you can change them however you want and your macros would be calculated.

I could make it so that it applies your LBM*1.5 protein and take .45*BW to calculate fat intake - but then again - everyone uses different requirements for those as well based on their goals, as well as personal preference.

I made this initially just to include the BMR & Maintenance calculations. I added the Macro section real quick this morning for posting here. I understand it isn't perfect but it should be a good template - from there you can download it and make any personal changes you desire.

If someone can more clearly define how they want the Macro section to be set up - I could edit it and upload the new file tomorrow morning.

The TDEE part is great!
If you can make it apply 1.5g protein per lb, 0.45 fat per lb, and have an option to choose with what to fill in the rest of the calories will make it absolutely perfect IMO

[MrCarl.]

Imho this calc is underestimating atleast for me. Working out 3 times a week and playing sports 2-3 times a week lands me about 3500kcal maintainance, but calc shows 3100kcal most. I set the activity factor to 1.7.

[Ketnar]

The TDEE part is great!
If you can make it apply 1.5g protein per lb, 0.45 fat per lb, and have an option to choose with what to fill in the rest of the calories will make it absolutely perfect IMO

I could do that very easily.. But the issue with that is that there are plenty of people that do not want 1.5g protein per lb, and might only use .7g pro per lb of BW. Same with fat. Very active people might want 4g carbs per lb of BW where as others just want their carbs to be calculated from whatever is left over after pro and fat. You know what I mean? How about people on Keto - they want their macros calculated completely different - that is why I thought the % was really the best way to do it.

My computer is in my office at work - I workout at the gym in my office building so in the morning after my workout I will stop by my desk and maybe add an extra tab with that function and re-update.

Thanks for the input though, and glad you like it.

[Griot]

Much appreciated. I'd rep you if I had any.

[Ketnar]

Imho this calc is underestimating atleast for me. Working out 3 times a week and playing sports 2-3 times a week lands me about 3500kcal maintainance, but calc shows 3100kcal most. I set the activity factor to 1.7.

Which calculation? I included 5 of them. Like anything, these calculations aren't perfect and are supposed to give a general ballpark. The formulas built in to the actual cells are correct based off of the formulas used by each method.

[xMetalocalypse]

Can we get a sticky up in this joint?

[Kagina]

I could do that very easily.. But the issue with that is that there are plenty of people that do not want 1.5g protein per lb, and might only use .7g pro per lb of BW. Same with fat. Very active people might want 4g carbs per lb of BW where as others just want their carbs to be calculated from whatever is left over after pro and fat. You know what I mean? How about people on Keto - they want their macros calculated completely different - that is why I thought the % was really the best way to do it.

My computer is in my office at work - I workout at the gym in my office building so in the morning after my workout I will stop by my desk and maybe add an extra tab with that function and re-update.

Thanks for the input though, and glad you like it.

After reading this ^^ i must say:
If you add the feature i suggested don't make it instead of the %'s calculation, because your right and it is good for people with different goals, just make it a different section as well as the %'s

[Ketnar]

After reading this ^^ i must say:
If you add the feature i suggested don't make it instead of the %'s calculation, because your right and it is good for people with different goals, just make it a different section as well as the %'s

Yeah, I won't delete the current section. If and when I get around (possibly tomorrow morning) to it I will make an extra section with the basic IIFYM/cutting formula built with 1.5g Pro per LB of BW as well as .45g Fat per LB for Fat - with carbs to fill the remaining calories.

[miacanesfan25]

Yeah, I won't delete the current section. If and when I get around (possibly tomorrow morning) to it I will make an extra section with the basic IIFYM/cutting formula built with 1.5g Pro per LB of BW as well as .45g Fat per LB for Fat - with carbs to fill the remaining calories.

Sticky material. I just couldn't see the calorie and gram breakdown below the percentages from my phone for some reason. Looks gorgeous. I'd maybe say the remaining cals can be spread as pleased.

[Ketnar]

Sticky material. I just couldn't see the calorie and gram breakdown below the percentages from my phone for some reason. Looks gorgeous. I'd maybe say the remaining cals can be spread as pleased.

Yeah, I could do that as well. I'll play around with it more a little later. Have to go run some errands, maybe I'll swoop back through the office and grab my laptop so I can play around with it more while I watch the Rangers eliminate the Caps tonight.

Should I do 1.5g Pro per LBM or per lb of total BW? Which would you guys rather see?

[Anthony21]

Bro this is freaking awesome. Whoa thanks for this tool. It's going to make it easy to know my calorie needs rather then wasting a bunch of paper hahaha.

Adjusting the macro needs is easy and not a big deal.

[Ketnar]

Bro this is freaking awesome. Whoa thanks for this tool. It's going to make it easy to know my calorie needs rather then wasting a bunch of paper hahaha.

Adjusting the macro needs is easy and not a big deal.

Thanks, glad you like it. I am a financial analyst for a large company and spend most my time working in Excel, and I happen to enjoy creating and designing templates as well as building formulas.. Although our work ones are about 1000x as advanced as this one so this was a breeze.

[Kagina]

IMO, make:
1.5g protein per lb BW
0.45 fat per lb BW
the remaining calories to carbs while displaying the amount of each macro in grams/calories

Its great now and would be even better with that

[miacanesfan25]

Yeah, I could do that as well. I'll play around with it more a little later. Have to go run some errands, maybe I'll swoop back through the office and grab my laptop so I can play around with it more while I watch the Rangers eliminate the Caps tonight.

Should I do 1.5g Pro per LBM or per lb of total BW? Which would you guys rather see?

Personally, I go with 1g per lb bw pro and call it a day, it works. I don't think any more than that really makes much of a difference to me. For an answer as to what you should put on the excel, I'd have to pass on to someone much smarter who would have something more than just what little ol me does lol. Those extra cals, I spread em around personally, so I can't condone just putting them towards carbs but if the person wants to so be it.

[Kagina]

Personally, I go with 1g per lb bw pro and call it a day, it works. I don't think any more than that really makes much of a difference to me. For an answer as to what you should put on the excel, I'd have to pass on to someone much smarter who would have something more than just what little ol me does lol. Those extra cals, I spread em around personally, so I can't condone just putting them towards carbs but if the person wants to so be it.

Yea thats a good point

Try to make an option for the user to spread the remaining calories to whatever macro he wants to, if its not too complicated on the excel lol

[Anthony21]

Figuring out your macro needs is a cake...the hard part is done for us with this great spreadsheet. Again thanks for this.

[Dogtanian81]

very nice thank you very much

[Ketnar]

Figuring out your macro needs is a cake...the hard part is done for us with this great spreadsheet. Again thanks for this.

very nice thank you very much

Glad it is useful/helpful.

[chevro1et]

In for revised edition.

[Kagina]

In for revised edition.

this

[jammyo40]

Did someone miss the part of the sticky that explicitly states that people need to figure this sh*t out for themselves? inb4mods.

[Ketnar]

Did someone miss the part of the sticky that explicitly states that people need to figure this sh*t out for themselves? inb4mods.

Well.. That is why I didn't post it in that thread. I think it is good for people to understand the factors that go I to generating their numbers, but this could be a great tool for people that want to recalculate their TDEE after making progress.

Also - I am sure the majority of people just use an online calculator and this is similar to that except it will give you the results of multiple formulas at once. It is up to the user to research the different methods and figure out which one is best for them.