Calculate your macros

Set your variables - when you change these here, they will automartically change the values below.

Current weight (lbs) Height (in) Age (yrs)

ONLY CHANGE VALUES IN THIS ROW 180 70.8 34

EVERYTHING BELOW WILL AUTO CALCULATE

Your BMR is 1611.0

Your TDEE is 2094.2
Total Daily Calories 1675.4

Carb Cycle Plan Stay on this plan until you reach your desired weight
Grams per day Cals per day % of Grams
Low carb day Carb 0 to 50 gms 200 17%
Protein 167.5 670 56%
Fat 83.8 754 28%
301.3 1624 100%

Moderate carb day Carb 112.5 450 35%

Protein 146.6 586 45%
Fat 65.2 586 20%
324.3 1623 100%

High carb day Carb 225.0 900 54%

Protein 146.6 586 35%
Fat 46.5 419 11%
418.1 1905 100%

If It Fits Your Macro Plan (IIFYM) Daily % Calories Grams

Carb 40% 670 167.5
Protein 30% 503 125.7
Fat 30% 503 55.8
check TDC 1675.4
e values below. Notes

Daily activity level factor

Understand your daily activity by looking at the tab below called
1.3
Find your activity level factor

Total Daily Calories is 80% of TDEE in order to lose weight

The carb cycle diets show % of grams of macros

% of Calories MyFitnessPal shows % of calories of macros
12% Number of calories per gram
41% Carb 4
46% Protein 4
100% Fat 9

28% If you are on the Toned in 90 Days plan, Dig Deep PDF says
36% 4 low carb days, 1 moderate carb day, and 1 high carb day.
36% The low carb days will be Monday, Tuesday, Thursday, Friday
100%
However, according to Carb Cycle 1 it is:
47% Low - Day 1, Day 4, Day 5
31% Moderate - Day 2, Day 6
22% High - Day 3, Day 7
100%

This spreadsheet is based on the video from Alex E V Shred

https://www.facebook.com/alex.vshred.1/videos/129785391089378/
s/129785391089378/
TDEE (Total Daily Energy Expenditure) is your BMR plus the extra calories that you use up throughout your daily activities.
You can multiply your BMR by a factor based upon activity grouping.
TDEE allocates calories in accordance with the following activity groupings:

Activity Group Factors

Sedentary 1.2 desk job, very little exercise „

Lightly Active 1.3 light exercise, 1-3 days per week
Moderately Active 1.5 moderate exercise, 3-5 days per week
Very Active 1.7 hard exercise, 6-7 days per week „
Extremely Active 1.9 hard daily exercise plus a physical job
ughout your daily activities.
day 1 day 2 day 3 day 4 day 5 day 6 day 7 Daily Calorie Goal: 1675.4

Low Low Mod High

Low Carb Mod Carb High Carb Carb Carb Carb Carb

day 1 grams % grams day 2 grams % grams day 3 grams % grams day 4 grams % grams day 5 grams % grams day 6 grams % grams day 7 grams % grams

Carbs 0 to 50 gms 17% Carb 112.5 35% Carb 225 54% Carbs 0 to 50 gms 17% Carbs 0 to 50 17% Carb 112.5 35% Carb 225 54%

Protein 167.53984 56% Protein 146.6 45% Protein 146.597 35% Protein 167.53984 56% Protein 167.54 56% Protein 146.6 45% Protein 146.5974 35%

Fat 83.76992 28% Fat 65.154 20% Fat 46.5388 11% Fat 83.76992 28% Fat 83.77 28% Fat 65.154 20% Fat 46.53884 11%

Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat

Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0

Snack Snack Snack Snack Snack Snack Snack

Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0

Lunch Lunch Lunch Lunch Lunch Lunch Lunch

Total 0 0 0 0 Total 0 0 0 0 total 0 0 0 0 Total 0 0 0 0 total 0 0 0 0 Total 0 0 0 0 total 0 0 0 0

Snack Snack Snack Snack Snack Snack Snack

Totals 0 0 0 0 total 0 0 0 0 Total 0 0 0 0 total 0 0 0 0 Total 0 0 0 0 total 0 0 0 0 Total 0 0 0 0

Dinner Dinner Dinner Dinner Dinner Dinner Dinner

total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0

Snack Snack Snack Snack Snack Snack Snack

total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0

Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0

day 1 day 2 day 3 day 4 day 5 day 6 day 7 Daily Calorie Goal: 1670.51

Low Carb Low Carb Mod Carb High Carb Low Carb Low Carb High Carb

day 1 grams % grams day 2 grams % grams day 3 grams % grams ` day 4 grams % grams day 5 grams % grams day 6 grams % grams day 7 grams % grams
Carbs 0 to 50 gms 17% Carbs 0 to 50 gm 17% Carb 112.5 35% Carb 225 54% Carbs 0 to 50 gm 17% Carbs 0 to 50 gm 17% Carb 225 54%
Protein 167.53984 56% Protein 167.5398 56% Protein 146.5974 56% Protein 146.5974 35% Protein 167.5398 56% Protein 167.5398 56% Protein 146.5974 35%
Fat 83.76992 28% Fat 83.76992 17% Fat 65.15438 28% Fat 46.53884 11% Fat 83.76992 28% Fat 83.76992 28% Fat 46.53884 11%

Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat Breakfast Cal Carb Protein Fat

Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0

Snack Snack Snack Snack Snack Snack Snack

Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0

Lunch Lunch Lunch Lunch Lunch Lunch Lunch

Total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 total 0 0 0 0 Total 0 0 0 0 Total 0 0 0 0 total 0 0 0 0

Snack Snack Snack Snack Snack Snack Snack

Totals 0 0 0 0 Totals 0 0 0 0 total 0 0 0 0 Total 0 0 0 0 Totals 0 0 0 0 Totals 0 0 0 0 Total 0 0 0 0

Dinner Dinner Dinner Dinner Dinner Dinner Dinner

total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0

Snack Snack Snack Snack Snack Snack Snack

total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0 total 0 0 0 0

Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0 Totals: 0 0 0 0

Meat:
Turkey Bacon 370 g cooked
Lean Ground Turkey 3.19 lbs cooked
Lean Beef 30 oz cooked
Tuna 10 oz
Chicken 3.4 lbs cooked
Pancetta or ham 1/3c
Petite Sirloin 6 oz

Veggies:
Spinach 4c
Romaine 3c
Asparagus 36 pcs
Broccoli 4c
Sweet Potato 10oz
Celery 8pcs
Potato 3
Tomato 16oz
Carrots 1oz
Green Onions

Fruits:
Avocado 16oz
Blueberries 3c
Strawberries 1c
Banana 3
Sugar Free Orange Marmelade
Oranges 3

Grains, Bread, Nuts:

Oats 1c uncooked
Nut Milk 3c
Almonds 7oz
Rice Cakes 5
Brown Rice 1 1/2c
Whole Wheat Pizza Crust 2 - 10oz
Quinoa

Dairy & Eggs:

Low Fat Mozz Shredded 5oz
Eggs 900g
Egg Whites Liquid 34 fl oz
Non-fat plain yogurt
Reduced Fat mayo
Reduce Fat Cream Cheese

Sauces:
Low Sodium Hot Wing Sauce
HIITS I LIKE

Squat-Jumps
15 bodyweight squat-jumps, Rest 20-30 seconds. Repeat for a total of 15 minutes

Stationary Exercise Bike Sprints

20 seconds on (resistance at about 60-70% of max),30 seconds off. Repeat for for a total of 15 minutes

Running
20 seconds high intensity (your speed/effort should feel about 8 or 9 out of 10 for you personally), 40 seconds slow

Stationary Cycling Bike Sprints

10 seconds all-out sprint (with resistance of the bike turned up to 75%); 20 seconds slow cycling (with resistance tur

40-Yard Sprints
Place two objects 40 yards apart (or go to a football field/track) and sprint 40 yards as fast as you can. Stop and res

Switch-Jump Lunges
10 switch-jump lunges per side, stop and rest 20 seconds. Repeat for a total of 15 minutes

HIIT Cardio Jump Rope

Deadfall Sprints for 10 seconds or Jump Rope for 30 seconds; rest time 20-30 seconds. 12-15 cycles

Lateral Jumps
Using a bench or low stepper preform 10 jumps per leg, rest 20-30 seconds. Repeat for a total of 15 minutes

Rainbow Ball-Slams
7 ball slams each way (up and over your head in rainbow fashion). Stop and rest 15-20 seconds. Repeat for a total o

Mountain Climbers to Bodyweight Jumping Lunge Combo

Mountain climbers for 15 seconds, straight into Body weight jumping lunges (12 per side.) Then rest 30 seconds. Re

High knees to Double Burpee Combo

Do high-knees as quickly as you can in-place for 15 seconds, then 3 burpees in a row. Stop and rest 20-30 seconds

Stairmaster HIIT
Level 9 front walk steps, level 7 side steps both left and right, level 5 step skip to kickback. 30 seconds each. Repeat for 15 min

Mountain climbers to jumping lunges

Climbers for 15 seconds, straight into lunges 10-12 per side, Rest and repeat for a total of 15 minutes.

Squat Jumps
15 squat-jumps, Rest for 30 seconds, repeat for 15 minutes.

Battle Rope HIIT

15 seconds all out alternating waves 30 second rest and repeat for 15 minutes.
otal of 15 minutes

personally), 40 seconds slow walk. Repeat for for a total of 15 minutes

ow cycling (with resistance turned down). Repeat for a total of 15 minutes

fast as you can. Stop and rest 20-30 seconds. Repeat for a total of 15 minutes

s. 12-15 cycles

or a total of 15 minutes

0 seconds. Repeat for a total of 15 minutes

de.) Then rest 30 seconds. Repeat for a total of 15 minutes

Stop and rest 20-30 seconds. Repeat for a total of 15 minutes

seconds each. Repeat for 15 minutes