F rom the Desk of

ANT H

ELL I

Diet & Supplements

MASS DIET WORKSHEET

Mass Diet Calculations Current Weight otal Daily water intake (multiply line A times .66) Calorie multiplier (I suggest 15-20 times bodyweight) otal Daily calories (multiple line A times B) Number of meals you will be eating each day Calories per meal (divide line C by D) Nutrient breakdown in percentages (I use 40-30-30) Protein (divide protein percentage by 100) Carbohydrates (divide carb percentage by 100) Fats (divide fats percentage by 100) Daily nutrient breakdown in calories Protein (multiply line C by F) Carbohydrates (multiply line C by G) Fats (multiply line C by H) Daily nutrient requirement in grams Protein (divide line I by 4) Carbohydrates (divide line J by 4) Fats (divide line K by 9) Nutrient grams per meal Protein (divide line L by D) Carbohydrates (divide line M by D) Fats (divide line N by D)
-r-

IA oz

=1
I

I
IB

=1
I

Ie
ID

=1 =I + 100 = I + 100 = I
+ 100

IE IF IG IH
I I IJ IK

x x x

=1 =1 =1 =I +4 = I + 9 =I
+4

giL g M giN

=1 =1 =1

gl gl gl

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