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Calorie Calculator: Weight Maintenance

Calorie Calculator: Weight Maintenance

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Published by Marc David
Rob Kottenbrock's free calorie calculator spreadsheet that you can use to calculate how many calories a day you need to maintain your weight. Add custom foods and find your precise ratios.
Rob Kottenbrock's free calorie calculator spreadsheet that you can use to calculate how many calories a day you need to maintain your weight. Add custom foods and find your precise ratios.

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Published by: Marc David on May 23, 2008
Copyright:Attribution Non-commercial

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06/02/2013

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Calorie Calculator and Menu Planner 
Created by Rob Kottenbrock1Select the appropriate "Burn Fat Baseline" tab for your gender 234Select the "Menu Planner" tab for yur gender Values from the corresponding Baseline tab will be populated into this one.5Select the appropriate food item from the drop-down in the "Item" columnThe unit of measure will automatically populate in the "Unit" column6Type the serving size in the "# of Units" column7Protein, Carbs and Fat grams will be populated89Enter information in the cells painted yellow. Do not alter any other cells asmost contain formulasNote: Cells painted red indicate an error in the cells used in that section. Thisis to help ensure totals equal the proper sum.Note, Oatmeal has a unit of 1 cup. For a 1/2 cup serving, type "0.5" into the "#of Units" columnAs each line is added, totals for that meal are calculated at the bottom of thatmeal, adjustments tot the "# of Units" values can be made to achieve thedesired totals for that meal.At the bottom of the page are the value tables, edits can be made to these toadd additional foods to the drop-downs.If additional lines are needed, add a line within the data block for that section(not above or below it) for it to automatically be added to the drop-downs.
 
Enter values in the yellow cells to determine your dailThe rest is mostly formulas, don't touch th
WomenConverterMetricAge in Years35Height in Inches652.54000165.1Weight in Pounds1250.4545556.8BMR in Calories1,333If you did nothing, this is how maFactorMaintenance11.201,6001,6001.381,8331,8331.552,0662,0661.732,3002,3001.902,5332,533Meals should get smaller throughout the dayDaily Calorie TargetsThese will calculate based onPercentageMaintenance10% Increase18332016Meal 125%458504Meal 220%367403Meal 315%275302Meal 415%275302Meal 515%275302Meal 610%183202Total - must=100%100%18332016These will calculate based onCalorie BraekdownCaloriesMeal 1Maintenance10% IncreaseProtein229252Fruit &Starchy Carb183202Fat4650Meal 2Protein183202Fruit &Starchy Carb147161Fat3740Meal 3Protein137151Fibrous Carb110121Fat2730Meal 4Protein137151Fibrous Carb110121Fat2730Meal 5SelectActivity Factor Total DailyEnergyExpenditure inCalories
Lightly ActiveModerate ActivityVery Active
 
SedentaryExtremely Active
 
Protein137151Fibrous Carb110121Fat2730Meal 6Protein92101Fibrous Carb7381Fat1820

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