Macronutrient Calculator

	A	B	C	D	E	F	G	H	I	J	K	L	M	N
1		Macronutrient Calculator												Please read the instructions below:
2	Go to File > Make a copy to save and edit this on your own		Please add your information in the yellow boxes below											1. Enter gender, height (in), weight (lb), and birthday
3			Gender (m/f):	m	Height (in):	70	Weight (lb):	200	Birthday:	1/1/1980				2. Check out the different nutrient ranges based on activity level.
4					Height (cm)	177.8	Weight (kg)	90.9	Age	46.5				3. The bolded sections in each category (calories, carbs, and protein) are what I would consider the most reliable estimators.
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6						Lightly Active		Moderately Active		Very Active		Extremely Active		4. Check out the second sheet (meal calculator) where you can plug in meals per day to see the nutrient breakdown per meal. You must enter the data on sheet 1 for sheet 2 to work
7	Calorie Equations		Basal Metabolic Rate			Range (calories)		Range (calories)		Range (calories)		Range (calories)
8	Harris-Benedict		2141.78			2570.1	2944.9	2998.5	3426.8	3694.6	4069.4	4283.6	4926.1
9	Mifflin St Jeor		1793.03			2151.6	2465.4	2510.2	2868.8	3093.0	3406.7	3586.1	4124.0
10	Rule of Thumb		Not Available			2454.5	2727.3	2909.1	3181.8	3363.6	3818.2	N/A	N/A
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12	AVERAGE		1967.4			2392.1	2712.5	2805.9	3159.2	3383.7	3764.8	3934.8	4525.0
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14	Carbohydrate Estimations					Lightly Active		Moderately Active		Very Active		Extremely Active
15	Carbohydrate Estimations		How the Ranges Work			Range (grams)		Range (grams)		Range (grams)		Range (grams)
16	AMDR (40-65% Total Kcals)		40% of Total Calories			215.2	246.5	251.0	286.9	309.3	340.7	N/A	N/A
17	AMDR (40-65% Total Kcals)		65% of Total Calories			349.6	400.6	407.9	466.2	502.6	553.6	N/A	N/A
18	g/kg		Ranged based on daily activity			272.7	454.5	454.5	636.4	545.5	909.1	727.3	1090.9
19	Athletes that train multiple times a day, or train for prolonged periods of time will require more carbohydrates. Heavy Activity (1-3 hrs moderate to high intensity continuous exercise/day), and very heavy activity (> 4 hrs moderate/high intensity exercise/day should follow the g/kg ranges.
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23	Protein Estimations					Lightly Active		Moderately Active		Very Active		Extremely Active
24	Protein Estimations		How the Ranges Work			Range (grams)		Range (grams)		Range (grams)		Range (grams)
25	AMDR (10-35% Total Kcal)		10% of Total Calories			53.8	61.6	62.8	71.7	77.3	85.2	89.7	103.1
26	AMDR (10-35% Total Kcal)		35% of Total Calories (Not Recommended)			188.3	215.7	219.6	251.0	270.6	298.1	313.8	360.8
27						Sedentary/Light Active		Strenth/Power Athlete		Endurance Athlete		2g/kg
28	g/kg		Range based on Athlete Type			72.7	90.9	109.1	154.5	109.1	145.5	181.8
29	The best way to calculate protein requirements is via the g/kg ranges for your activity type. The 10-35% range is very large, and if you have high calorie intake and are trying to meet the high end of the % range, then you are likely over-consuming protein. There are no know health issues in healthy adults consuming <2g/kg/d protein. However, above that amount may pose a health risk.
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33	Fat Estimations					Light Activity		Moderate Activity		Heavy Activity		Very Heavy
34	Fat Estimations					Range (g)		Range (g)		Range (g)		Range (g)
35	AMDR (20-35% Total Kcal)		20% of Total Calories			47.8	54.8	55.8	63.8	68.7	75.7	79.7	91.6
36			35% of Total Calories			83.7	95.9	97.6	111.6	120.3	132.5	139.5	160.4
37			25% of Total Calories (Compromise)			59.8	68.5	69.7	79.7	85.9	94.6	99.6	114.6
38			Total Saturated Fat (<7% Kcals)			16.7	19.2	19.5	22.3	24.1	26.5	27.9	32.1
39	I look at fats as the rock that never budges. Fat requirements don't changed based on weight like protein, or activity level like carbohydrates. Instead they remain relatively the same. As you get toward heavy and really heavy activity levels, your best bet is to add carbohydrates to meet your calorie needs. Just aim to get ~20%+ total calories from fat or 70+ grams/day, and limit saturated fat to <7% of total calories.
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43	This portion of the chart takes the bolded content from carbs, protein, and fat, and calculates total calories					Light Activity		Moderate Activity		Heavy Activity		Very Heavy
44						Range (kcal)		Range (kcal)		Range (kcal)		Range (kcal)
45			Carbohydrate Calories			1090.9	1818.2	1818.2	2545.5	2181.8	3636.4	2909.1	4363.6
46			Protein Calories (Using range 1.2-1.7 g/kg)			436.4	618.2	436.4	618.2	436.4	618.2	436.4	618.2
47			Fat Calorories			537.9	616.4	627.6	717.2	773.2	851.7	896.5	1031.0
48			Total Calories			2065.2	3052.7	2882.1	3880.8	3391.4	5106.2	4242.0	6012.8
49	Calculating total calories based on ranges can be useful, but when you compare the top end of the calorie ranges to the top end of the calorie estimation ranges the numbers tend to get much higher. Neither is necessarily wrong. An extremely active athlete may very well need 12g/kg carbs, 100+ g/fat, and 1.7g/kg of protein, but most don't. These ranges are just for reference and should only be used as approximations of your needs.
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55	6/7/2026
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