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Step 1 Customising to fit your brand.

Save this copy with the same name on your desktop


Then Save As- (your company name) Macro Calculator
Step 2 Branding with your own colours
Step 3 Change the font to your own font.
Simply highlight the columns that your text is in and choose your font from the font tab.
For more information about AAUKC 2014 and tickets, please visit:
www.aaukc.com
Macronutrient Target Calculator - Alan Aragon's Formula
Thank you for downloading this spreadsheet! If you have any difficulties please
e-mail us at:
info@elitefitnessmentor.com
Note - this spreadsheet looks best on a desktop or a laptop computer. It's still perfectly usable on mobile or a
tablet, but you may lose some of the aesthetically pleasing features. Don't be unaesthetic.
Brand consistency is key. So we recommend editing your banner with your colour scheme - simply
highlight rows 1-15 & select your brand's colour. Top it off with adding a .png file of your logo, and
deleting ours
Keep a constant colour scheme throughout. I would recommend changing the gold and
purple cell/areas to match your brand, and the font colour too.
Change the pie chart colours- You can do this by clicking on separate parts of the pie chart, going to
'Fill Section' and select your brand colours. P.S. Also click on the title and values and change the font.
Step 4 Resize rows/colums to fit your font etc.
Click on the column or rows and resize to make sure the text fits in the cells properly
Step 5
Step 6 Delete this tab (on your company brand version) and you are all set to send it out to your clients!
Step 7 Read the next few tabs for guidelines on setting macros for your clients
Disclaimer: EFM do not take any responsibility for your macro prescriptions and their impacts on your clients' health.
There is a hidden sheet called 'List References - IGNORE'. Make sure you DO NOT DELETE as
this allows for the dropdown box list to function correctly
Save this copy with the same name on your desktop
Then Save As- (your company name) Macro Calculator
Simply highlight the columns that your text is in and choose your font from the font tab.
For more information about AAUKC 2014 and tickets, please visit:
www.aaukc.com
Macronutrient Target Calculator - Alan Aragon's Formula
Thank you for downloading this spreadsheet! If you have any difficulties please
e-mail us at:
info@elitefitnessmentor.com
Note - this spreadsheet looks best on a desktop or a laptop computer. It's still perfectly usable on mobile or a
tablet, but you may lose some of the aesthetically pleasing features. Don't be unaesthetic.
Brand consistency is key. So we recommend editing your banner with your colour scheme - simply
highlight rows 1-15 & select your brand's colour. Top it off with adding a .png file of your logo, and
deleting ours
Keep a constant colour scheme throughout. I would recommend changing the gold and
purple cell/areas to match your brand, and the font colour too.
Change the pie chart colours- You can do this by clicking on separate parts of the pie chart, going to
'Fill Section' and select your brand colours. P.S. Also click on the title and values and change the font.
Resize rows/colums to fit your font etc.
Click on the column or rows and resize to make sure the text fits in the cells properly
Delete this tab (on your company brand version) and you are all set to send it out to your clients!
Read the next few tabs for guidelines on setting macros for your clients
Disclaimer: EFM do not take any responsibility for your macro prescriptions and their impacts on your clients' health.
There is a hidden sheet called 'List References - IGNORE'. Make sure you DO NOT DELETE as
this allows for the dropdown box list to function correctly
10. Sustainable in the long-term
Aragon, AA. 10 Essential Characteristics of a Healthy Diet, AAUKC 2013
Factors In Long-Term Weight Maintenance
5. Respects medical intolerances/allergies
6. Convenient
7. More Confidence; More Proactivity
8. Stability In Life
1. Social Support
2. Greater Initial Weight Loss
3. Reduced Frequency of Snacks
4. Flexible Control Over Intake
5. Self-Monitoring
6. Coping Capacity; Capacity to Handle Cravings And Sustain Restraint
General Guidelines For Nutrition Planning
7. Affordable
8. Socially acceptable
9. Compatible with personal ideologies
10 Essential Characteristics of a Successful, Healthy Diet
1. Respects personal taste preference
2. Supports physical and mental performance goals
3. Covers macro- and micronutrient needs
4. No unnecessary/scientifically unfounded food restrictions
Note - The numbers derived from formulas are hypothetical at best. Please use your common sense when advising
on macronutrient and calorie targets.
Elfhag K, Rossner S. Obes. Rev. 2005 Feb; 6(1): 67-85
10. Sustainable in the long-term
Aragon, AA. 10 Essential Characteristics of a Healthy Diet, AAUKC 2013
Factors In Long-Term Weight Maintenance
5. Respects medical intolerances/allergies
6. Convenient
Aragon, AA. Basic/Flexible Template of a 'Healthy' Diet, AAUKC 2013
7. More Confidence; More Proactivity
8. Stability In Life
1. Social Support
2. Greater Initial Weight Loss
3. Reduced Frequency of Snacks
4. Flexible Control Over Intake
5. Self-Monitoring
6. Coping Capacity; Capacity to Handle Cravings And Sustain Restraint
General Guidelines For Nutrition Planning
7. Affordable
8. Socially acceptable
9. Compatible with personal ideologies
10 Essential Characteristics of a Successful, Healthy Diet
1. Respects personal taste preference
2. Supports physical and mental performance goals
3. Covers macro- and micronutrient needs
4. No unnecessary/scientifically unfounded food restrictions
Basic/Flexible Template of a 'Healthy' Diet
Note - The numbers derived from formulas are hypothetical at best. Please use your common sense when advising
on macronutrient and calorie targets.
Elfhag K, Rossner S. Obes. Rev. 2005 Feb; 6(1): 67-85
Aragon, AA. Basic/Flexible Template of a 'Healthy' Diet, AAUKC 2013
Basic/Flexible Template of a 'Healthy' Diet
Note - The numbers derived from formulas are hypothetical at best. Please use your common sense when advising
on macronutrient and calorie targets.
The Acceptable Macronutrient Distribution Range (ADMR) of 20-35% of total
energy is a safe, reasonable and flexible target range for long-term intakes
Macronutrient Target Guidelines
Note - The guidelines given here are based off the body of evidence. Individual
response to macronutrient targeting should also be considered, and targets adjusted
Fat Requirements
It appears that the risk for EFA deficiency can occur at fat intakes below 10%
The amount of total energy as fat in the diet can vary from 10 to 50% without
adverse effects on short-term health
This translates to approxiately 0.6-1.2 g/kg of fat, depending on individual
preference, tolerance and goal
Carbohydrate Requirements
Once protein and fat requirements are set, the remainder of calories come from
carbohydrates.
Macronutrient Target Guidelines
Note - The guidelines given here are based off the body of evidence. Individual
response to macronutrient targeting should also be considered, and targets adjusted
Client name
Client weight (kg)
Current
Target
Activity level (8-11)
8
9
10
11
Average weekly training hours
Total Daily Energy Expenditure - TDEE (kcal)
0
Total Weekly Energy Expenditure - TWEE (kcal)
0
ONLY EDIT THE CELLS IN GOLD
Alan's Macro Calculator ( in kgs )
Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours
(include any cardio or conditioning work) and you will be given daily and weekly calorie targets. Then select g/kg BW targets for protein and fat,
and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to
purple and you're good to go! This spreadsheet is best for active, athletic individuals - under 2 hours' activity per week and it tends to
underreport.
Client Details
Very Active Male
Activity Level Guide
Sedentary Female
Moderately Active Female or Sedentary Male
Very Active Female or Moderately Active Male
For more information about AAUKC 2014 and tickets, please visit:
www.aaukc.com
Macro g/kg (target BW) g kcal % total kcal
PRO 0 0 #DIV/0!
Fat 0 0 #DIV/0!
CHO ------- 0 0 #DIV/0!
% of carb intake g
Fibre 0
ONLY EDIT THE CELLS IN GOLD
Alan's Macro Calculator ( in kgs )
Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours
(include any cardio or conditioning work) and you will be given daily and weekly calorie targets. Then select g/kg BW targets for protein and fat,
and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to
purple and you're good to go! This spreadsheet is best for active, athletic individuals - under 2 hours' activity per week and it tends to
underreport.
Macronutrients
0% 0% 0%
Macronutrient Percentage Split
PRO Fat CHO
For more information about AAUKC 2014 and tickets, please visit:
www.aaukc.com
ONLY EDIT THE CELLS IN GOLD
Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours
(include any cardio or conditioning work) and you will be given daily and weekly calorie targets. Then select g/kg BW targets for protein and fat,
and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to
purple and you're good to go! This spreadsheet is best for active, athletic individuals - under 2 hours' activity per week and it tends to
underreport.
Client name
Client weight (lbs)
Current
Target
Activity level (8-11)
8
9
10
11
Average weekly training hours
Total Daily Energy Expenditure - TDEE (kcal)
0
Total Weekly Energy Expenditure - TWEE (kcal)
0
Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours
(include any cardio or conditioning work) and you will be given daily and weekly calorie targets. Then select g/lb BW targets for protein and fat,
and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to
purple and you're good to go! This spreadsheet is best for active, athletic individuals - under 2 hours' activity per week and it tends to
underreport.
Alan's Macro Calculator ( in lbs )
ONLY EDIT THE CELLS IN GOLD
Very Active Female or Moderately Active Male
Very Active Male
Client Details
Activity Level Guide
Sedentary Female
Moderately Active Female or Sedentary Male
For more information about AAUKC 2014 and tickets, please visit:
www.aaukc.com
Macro g/lb (target BW) g kcal % total kcal
PRO 0 0 #DIV/0!
Fat 0 0 #DIV/0!
CHO ------- 0 0 #DIV/0!
% of carb intake g
Fibre 0
Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours
(include any cardio or conditioning work) and you will be given daily and weekly calorie targets. Then select g/lb BW targets for protein and fat,
and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to
purple and you're good to go! This spreadsheet is best for active, athletic individuals - under 2 hours' activity per week and it tends to
underreport.
Alan's Macro Calculator ( in lbs )
ONLY EDIT THE CELLS IN GOLD
Macronutrients
0% 0% 0%
Macronutrient Percentage Split
PRO Fat CHO
For more information about AAUKC 2014 and tickets, please visit:
www.aaukc.com
Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours
(include any cardio or conditioning work) and you will be given daily and weekly calorie targets. Then select g/lb BW targets for protein and fat,
and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to
purple and you're good to go! This spreadsheet is best for active, athletic individuals - under 2 hours' activity per week and it tends to
underreport.
ONLY EDIT THE CELLS IN GOLD