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ECTOMORPH REFEED MACRO CALCULATOR
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Instructions:
1) Click File "make a copy" on this document so you can edit in your own information.
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2) Once inside the copy locate the yellow numbers
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3) Input your own body statistics.
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4) Determine your activity level, and input the multipler number assigned to that level
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Sedentary/lightly active: you have a desk job where you sit all day long, and do little to no exercise every week. [activity multiplier 1.32]
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Moderately active: You do moderate exercise 3 to 5 days a week (as a WarriorBabe this is where I recommend you start). [activity multiplier 1.55]
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Very active: you do hard, intense exercise 6 to 7 days a week, 2+ classes a day, and have a physical labor job. [activity multiplier 1.81]
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5) Once those steps are complete your own macro numbers will generate
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Calorie Calculator
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Click Here For Google Doc (Click File -> Make A Copy) To Edit
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WarriorBabe Calorie Calculator
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Your ProfilePersonalized ResultsHeight Cheat Sheet
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SexFemaleFt/InchInches
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Age34Activity Level1.554'9''57 in
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Weight (lbs)132Total Caloric Baseline2,0874'10''58 in
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Height (Inches)
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Fat Burning State (Calories)
1,5874'11''59 in
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BMR 1,347 Refeed Calories24005'0''60 in
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5'1''61 in
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Macro Nutrient Calculator5'2''62 in
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5'3''63 in
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NutrientGramsCalories5'4''64 in
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Protein1204805'5''65 in
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Fat272405'6''66 in
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Carbs42016805'7''67 in
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24005'8''68 in
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5'9''69 in
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Example Macro Daily Breakdown6'0''70 in
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6'1''71 in
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MealCarbsProteinFat6'2''72 in
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**Space Each Meal 2.5 to 3 Hours Apart**6'3''73 in
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Pre Workout70.020.00.0
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Typically skinny, "skinny fat"
Post Workout
70.020.00.0
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Small frameMeal 370.020.06.7
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Lean muscle mass
Meal 470.020.06.7
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Doesn't gain weight easily
Meal 570.020.06.7
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Fast metabolism
Meal 670.020.06.7
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Flat chestTotals42012027
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Small shoulders
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1 CHEAT MEAL PER WEEK
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