ESTIMATED CALORIE/MACRONUTRIENT NEEDS FOR WOMEN

66
Current Weight 125 778.75 INPUTS
Height in inches (i.e. 5'7 = 67 inches) 63 800.1
Age 45 306
Total Calories (Estimated BMR) 1,339 1338.85

Activity Levels
1.2 Sedentary Little to no exercise
1.375 Lightly Active Light exercise (1 to 3 days/week)
1.55 Moderately Active Moderate exercise (3 to 5 days/week)
1.7 Very Active Hard Exercise (6 to 7 days/week)
1.9 Extremely Active Hard daily exercise and/or physical job

Corresponding Activity Level # 1.55

Total Calories/Day to Maintain Weight 2,075 Start here for the first week, then talk to your coac

Macros Based on The Zone (1) % Of Total Grams/Day

30% Protein 30% 156
40% Carbohydrate 40% 208
30% Fat 30% 69
(1)This could be a good starting point for fat loss

Macros Based on Lean Body Mass (2)

Lean Body Mass (Equals Daily Protein Grams) (3) 103

Calories from Protein 412
% of Total 20%

% Of Total Grams/Day
Protein 20% 103
Carbs 50% 260
Fat (4) 30% 69
(2) This could be a good starting point for building muscle.
(3) The Bodpod gives this information or you can use 0.6-0.8 of body weight depending on how lean you are.
(4) Fat should be set at 20-30% for most people.

Macros Based on Body Type Ectomorph Mesomorph

% Of Total Grams/Day % Of Total
Protein 25% 130 30%
Carbs 55% 285 40%
Fat 20% 46 30%
High carb tolerance Moderate carb tolerance
 (3 to 5 days/week)

and/or physical job

t week, then talk to your coach to find out the best plan for you based on your goals.

ow lean you are.

Mesomorph Endomorph
Grams/Day % Of Total Grams/Day
156 35% 182
 208 25% 130
69 40% 92
Moderate carb tolerance Low carb tolerance
ESTIMATED CALORIE/MACRONUTRIENT NEEDS FOR MEN
66
Current Weight 167 1040.41 INPUTS
Height in inches (i.e. 5'7 = 67 inches) 72 914.4
Age 28 190.4
Total Calories (Estimated BMR) 1,830 1830.41

Activity Levels
1.2 Sedentary Little to no exercise
1.375 Lightly Active Light exercise (1 to 3 days/week)
1.55 Moderately Active Moderate exercise (3 to 5 days/week)
1.7 Very Active Hard Exercise (6 to 7 days/week)
1.9 Extremely Active Hard daily exercise and/or physical job

Corresponding Activity Level # 1.55

Total Calories/Day to Maintain Weight 2,837 Start here for the first week, then talk to your coac

Macros Based on The Zone (1) % Of Total Grams/Day

30% Protein 30% 213
40% Carbohydrate 40% 284
30% Fat 30% 95
(1)This could be a good starting point for fat loss

Macros Based on Lean Body Mass (2)

Lean Body Mass (Equals Daily Protein Grams) (3) 155

Calories from Protein 620
% of Total 22%

% Of Total Grams/Day
Protein 22% 155
Carbs 48% 341
Fat (4) 30% 95
(2) This could be a good starting point for building muscle.
(3) The Bodpod gives this information or you can use 0.6-0.8 of body weight depending on how lean you are.
(4) Fat should be set at 20-30% for most people.

Macros Based on Body Type Ectomorph Mesomorph

% Of Total Grams/Day % Of Total
Protein 25% 177 30%
Carbs 55% 390 40%
Fat 20% 63 30%
High carb tolerance Moderate carb tolerance
 (3 to 5 days/week)

and/or physical job

t week, then talk to your coach to find out the best plan for you based on your goals.

ow lean you are.

Mesomorph Endomorph
Grams/Day % Of Total Grams/Day
213 35% 248
 284 25% 177
95 40% 126
Moderate carb tolerance Low carb tolerance