New Rules of Lifting for Women Spreadsheet

	A	B	C	D	E	F	G	H	I
1	To Save: File --> Make a Copy \| Thanks, liftvault.com
2	The New Rules of Lifting for Women Diet Plan Calculator
3	(based on the NROLFW nutrition plan and equations by Cassandra Forsythe, M.S.)
4	Purchase on Amazon
5
6	Age	33	Years	← Fill in the YELLOW blocks only. The other values will be calculated for you!
7	Weight (lb)	142	Pounds
8	Height (in)	66	Inches
9
10	BMI (Body Mass Index)	22.9
11	RMR (Resting metabolic rate)	1258.4	Calories
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13	Activity Multipliers	BMI < 25	BMI > 25
14	No workout	1.6	1.5
15	Active workout	1.8	1.7
16	Strenuous work and workout	2	1.9
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18		DAILY				PER MEAL
19	Maintenance	Calories	Carb (g)	Protein (g)	Fat (g)	Calories	Carb (g)	Protein (g)	Fat (g)
20	No workout	2013	210	142	67	336	35	24	11
21	Active workout	2265	254	142	76	378	42	24	13
22	Strenuous work and workout	2517	298	142	84	419	50	24	14
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24		DAILY				PER MEAL
25	Fat Loss (-300 calories/day)	Calories	Carb (g)	Protein (g)	Fat (g)	Calories	Carb (g)	Protein (g)	Fat (g)
26	No workout	1713	158	142	57	286	26	24	10
27	Active workout	1965	202	142	66	328	34	24	11
28	Strenuous work and workout	2217	246	142	74	369	41	24	12
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