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!
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:
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.***