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How to Use This Calculato r: Simply enter your weight and body fat into the fields at the top of the chart (fields B2 and C2), and hit enter. The calculator will do the rest! Your calories and macronutrients will be computed and read out in both total amounts, and amounts per meal. The chart at the top is for your WORKOUT DAYS and the chart at the bottom lays out your NON-WORKOUT DAYS.
Protein Carbs Fat
Protein
Carbs
Fat
Post-workout Solid Food P+C 87 136 Lunch Meal P+F 87 0 Dinner P+F 46 0
87
46
Daily Totals
289
198
100
Weight
194
BF%
7.00% grams cals 866 289 971 2126
217 72 108
Protein
Carbs
Breakfast P+C
Fat
54
36
Mid Morning Meal P+C P+C Meal - Combine any Protein with any Carbohydrate from the Anytime Carb List; Add Free Veggies as Desired P+F Meal - Combine any Protein with any Fat from the Acceptable Food Lists; Add Free Veggies as Desired P+F Meal - Combine any Protein with any Fat from the Acceptable Food Lists; Add Free Veggies as Desired. NOTE: This meal should be no later than
10pm; remember, the goal is to keep sixteen hours between this meal and your first meal tomorrow.
54
54
54
54
54
Daily Totals
217
72
108
LBM
180
Maint Cal
2797
2847
Calories
P+F
761
2847
LBM
180.42
2126
Calories
P+C
361
Meal P+F
702
2126