self-correcting macro plan (pc users) (1)
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8/16/2019 Self-Correcting Macro Plan (PC Users) (1)
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Female
Age
US
Height (in)
Weight (lbs)
BMR
If you are sedentary (little or no exerise)
If you are lightly ati!e (light exerise"s#orts $%& days"'ee)
If you are moderatetely ati!e (moderate exerise"s#orts &% days"'ee)
If you are !ery ati!e (hard exerise"s#orts *%+ days a 'ee)
If you are extra ati!e (!ery hard exerise"s#orts , #hysial -ob or .x training)
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.
Metri
+/ Height (m) $++01
$* Weight (g) +
$120. BMR +23/0/$$+
$3/$0$ 13110/$2$
.$+10&2&+ $/.310+**$*
.201+ $$*/30$1.$
.+&.01&$. $.3./0.+/.+
&/$/0/+ $2.&$0/..&&
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Male
Age
US
Height (in)
Weight (lbs)
BMR
If you are sedentary (little or no exerise)
If you are lightly ati!e (light exerise"s#orts $%& days"'ee)
If you are moderatetely ati!e (moderate exerise"s#orts &% days"'ee)
If you are !ery ati!e (hard exerise"s#orts *%+ days a 'ee)
If you are extra ati!e (!ery hard exerise"s#orts , #hysial -ob or .x training)
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.&
Metri
+ Height (m) $3$
$++ Weight (g) 1/0
$3*201$ BMR $3+/0*2$$1$
.&+0++. .&*20+*32$+
.+/$0*$&+ .+/30*&$*.2
&/202 &/2023&1&$
&&130.3+. &&330&*/&+
&+&&0$&3 &+220.$1.22
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Reord you alorie needs in the green ell belo' (Based on BMR an
.3//
Reord your 'eight again in the green ell belo' (in #ounds)0 U#da
$++
What #erentage of your alories 'ould you lie to ome from fat6
/0&
Ho' many grams of #rotein #er #ound of body'eight 'ould you li
$
What #erentage of your 'eely de;it 'ould you lie to ome fro
/0.
Ho' many #ounds #er 'ee 'ould you lie to lose or gain6 <ain e
%$
Weely =e;it or Sur#lus (negati!e is de;it4 #ositi!e is sur#lus)
%&//
Weely 5alorie needs Weely 5ardio 5alories (if in
$+// +//
=iet o#tions (utting)>
Same maros e!ery day
5alories .//
?rotein $++
Fat 3+0........
5arbs ..30.
Maintenane on training days4 de;it of o@ days0 8ifting . days #er
raining days 5alories .3// @ days 5alories .&2/?rotein $++ ?rotein $++
Fat $$.0++++++1 Fat 3$
5arbs .320. 5arbs ./&0.
Maintenane on training days4 de;it of o@ days0 8ifting & days #er
raining days 5alories .3// @ days 5alories ..//
?rotein $++ ?rotein $++
Fat $$.0++++++1 Fat 10*
5arbs .320. 5arbs $1/0
Maintenane on training days4 de;it of o@ days0 8ifting 2 days #er
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raining days 5alories .3// @ days 5alories $3**0*****+
?rotein $++ ?rotein $++
Fat $$.0++++++1 Fat +*021$21$21
5arbs .320. 5arbs $2.01&&&&&
Maintenane on training days4 de;it of o@ days0 8ifting days #er
raining days 5alories .3// @ days 5alories $//
?rotein $++ ?rotein $++
Fat $$.0++++++1 Fat 10&&&&&&&&
5arbs .320. 5arbs **0+
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ati!ity le!el from Sheet $ to start4 then Sheet &4 5&/ after you ha!e a 'ee of data)
te 'eely based on 5.* in Sheet &
7nter a deimal bet'een 0. and 00 8o'er numbers are better if you9re more ati!e or
to eat6 01. is enough for most #eo#le4 most of the time0 $0& is the u##er limit for :b
ardio6 7nter a deimal bet'een / and 0&0 8ea!e / if in a sur#lus
#ressed as a #ositi!e number bet'een 0. and $04 loss ex#ressed as a negati!e num
de;it) Weely 5ardio 5alories (if in a sur#lus0 Cot mandatory0 But if you do ardio4
/
=iet o#tions (buling)>
Same maros e!ery day
5alories .//
?rotein $++
Fat 3+0........
5arbs ..30.
'ee0 Small de;it on o@ days4 Sur#lus on training days0 8ifting days #
@ days 5alories .*$/ raining d5alories .2*?rotein $++ ?rotein $++
Fat $/$0 Fat 30$$$$$$$
5arbs .2+0$. 5arbs ...0$
'ee0 Small de;it on o@ days4 Sur#lus on training days0 8ifting 2 days #
@ days 5alories .*$/ raining d5alories .2$+0
?rotein $++ ?rotein $++
Fat $/$0 Fat 320/$&11113
5arbs .2+0$. 5arbs .$012&+
'ee0 Small de;it on o@ days4 Sur#lus on training days0 8ifting & days #
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@ days 5alories .*$/ raining d5alories .&&0&&&&&&
?rotein $++ ?rotein $++
Fat $/$0 Fat 3$0$1$1.
5arbs .2+0$. 5arbs ./02$****+
'ee0 Small de;it on o@ days4 Sur#lus on training days0 8ifting . days #
@ days 5alories .*$/ raining d5alories ...
?rotein $++ ?rotein $++
Fat $/$0 Fat 1*0.+++++1
5arbs .2+0$. 5arbs $120*.
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ust lo!e arbs0
tter safe than sorry0:
er bet'een %0 and %&
ll it in here0 8ea!e blan if utting)
r 'ee0
r 'ee0
r 'ee0
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r 'ee0
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5alorie Intae 5alorie Intae 5ardio alories Cet alories
Sunday $3// / $3//
Monday .3// / .3//
uesday .3// / .3//
W Start Wednesday .3// / .3//
hursday $3// / $3//
Friday .3// / .3//
Saturday $3// / $3//
Weely total $+&// / $+&//
Weely a!erage .2+$02.1+$ / .2+$02.1+
<oals $+// // $+///
DFill in this ell 'ith =iet Set
Weight Weely stats
Sunday $++ Wee $
Monday $+* Wee .
uesday $+2 Wee &
Wednesday $++ %Start Wee 2
hursday $++ Wee
Friday $1/ Wee *
Saturday $+1 Wee +
Weely a!erage $++ Wee 1
8ast Wee9s A!erage $++ Wee 3
Weight gained"lost / Wee $/
Real 5alorie sur#lus"de;it / Wee $$
Cet alorie le!el (intae min$+&// Wee $.
Base Metaboli rate .3//
D?ut in =iet Setu#4 B2 for next 'ee
Woring in ilos6 7nter 'eight here
1/Weight in #ounds>
$+*02&.
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#4 F. if in a de;it4 or E. if in a sur#lus
Base metWaist 5ir Hi# iru 5hest 5ir W"H Rati 5hest"WaWeight Base Metabolism ?
.*** 12 11 $// /032 $0$3/21 $++ $0/*.$
.*// &$ 2 &+ /0*1113 $0$3& $*&01 $01+&
.*// &/0 2 &*0 /0*+++1 $0$3*+. $*&0* $013.2
.// &/0. 220 &* /0*+3+1 $0$3//1 $*.0 $0&12*
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0 2 4 6
2400
2450
2500
2550
2600
2650
2700
0 2 4 6
0
10
20
30
40
50
60
70
80
90
0 2 4 6
0
10
20
30
40
50
60
70
80
90
100
120
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0 2 4 6
0
20
40
60
80
100
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8 10 12 14
8 10 12 14
8 10 12 14
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8 10 12 14
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0 2 4 6
0
0.2
0.4
0.6
0.8
1
1.2
0 2 4 6
1.186
1.188
1.19
1.192
1.194
1.196
1.198
0 2 4 6
155
160
165
170
175
180
16
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0 2 4 6
14.6
14.8
15
15.2
15.4
15.6
15.8
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8 10 12
8 10 12
8 10 12
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8 10 12
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14
14
14
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14