Calorie/Macro Calculator Based On Alan Aragon's Formula

Client name
Client weight (kg) Note - for maintenance calories/macros, use current bodyweight.
Current 60 For weight loss/gain, use target bodyweight .
Target 70
Activity level (8-11) Guide
10 8 Sedentary Female
9 Moderately Active Female or Sedentary Male
10 Very Active Female or Moderately Active Male
11 Very Active Male
Average weekly training hours
6

TDEE (kcal)
2464

TWEE (kcal)
17248
Macronutrients:

Macro g/kg (BW) g kcal % total kcal

PRO 1.8 126.0 504 20
Fat 0.8 56 504 20
CHO ------- 364.000 1456 59

% of carb intake g
Fibre 0

Macronutrient Percentage Split

PRO Fat CHO

20%

59% 20%
Training Day Calories and Macros

Input the number of training days and the calorie allowance for each training day.
Then select g/kg for protein and fat as per the previous page.
The Rest Days tab will update automatically with the calorie allowance for each day, but it is up to you to again select g/kg

Number of training days per week

5 Macronutrient %
Calorie Allowance PRO
2464

Macronutrients:

Macro g/kg (BW or target BW) g kcal % total kcal

PRO 1.8 126 504 20
Fat 0.8 56 504 20 59%
CHO ------- 364 1456 59

% of carb intake g
Fibre 0
s up to you to again select g/kg for protein and fat.

Macronutrient % Split - Training Days

PRO Fat CHO

20%

59% 20%
Rest Day Calories and Macros

The calorie data for this tab will update automatically after training days have been programmed
You still need to select g/kg for protein and fat in case you want to change this for rest days

Number of rest days per week

2 Macro % S
Calorie Allowance PRO
1800

Macronutrients:

Macro g/kg (BW or target BW) g kcal % total kcal 44%

PRO 1.8 126 504 28
Fat 0.8 56 504 28
CHO ------- 198 792 44

% of carb intake g
Fibre 0
Macro % Split - Rest Days
PRO Fat CHO

28%

44%

28%
Protein list references Fat list references Number of training days per week
1.5 0.5 1
1.6 0.6 2
1.7 0.7 3
1.8 0.8 4
1.9 0.9 5
2 1 6
2.1 1.1 7
2.2 1.2
2.3 1.3
2.4 1.4
2.5 1.5
2.6 1.6
2.7 1.7
2.8 1.8
2.9 1.9
3 2
3.1
days per week Fibre list references
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20