macros spreedsheet FCC .xlsx
Comments
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
Comment only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
FEMALE
WEIGHT (lbs) & (kgs)
2
100lbs110lbs120lbs130lbs140lbs150lbs160lbs170lbs180lbs190lbs200lbs210lbs220lbs230lbs240lbs250lbs
3
45kg50kg54kg59kg64kg68kg73kg77kg82kg86kg91kg95kg100kg104kg109kg113kg
4
H142cm4'8
5
E144cm4'9
6
I147cm4'10
7
G149cm4'11
8
H152cm5'
9
T154cm5'1
10
157cm5'2
11
C160cm5'3
12
M162cm5'4
13
165cm5'5
14
&167cm5'6
15
170cm5'7
16
F172cm5'8
17
E175cm5'9
18
E177cm5'10
19
T180cm5'11
20
182cm6'0
21
185cm6'1
22
187cm6'2
23
190cm6'3
24
193cm6'4
25
195cm6'5
26
198cm6'6
27
200cm>6'7
28
29
CALORIES PER DAY
Protein (g)
Carbs (g)
Fats (g)NOTES:
30
1500 - 1600
100 - 105
80 - 9090 - 95
If you weight more than 250lbs start at
31
1600 - 1700
105 - 110
90 - 10095 - 100
the 250lbs mark for your weight.
32
1700 - 1800
110 - 115
100 - 110
100 - 105
33
1800 - 1900
115 - 120
110 - 120
105 - 110
ADD 100 calories per hour of excerise.
34
1900 - 2000
120 - 125
120 - 130
110 - 115
less than 1 hour per day add ZERO
35
2000 - 2100
125 - 130
130 - 140
115 - 120
More than 1 hour add 100 caloires
36
2100 - 2200
130 - 135
140 - 150
120 - 125
More than 2 hours add 200 caloires
37
2200 - 2300
135 - 140
150 - 160
125 - 130
And so on….
38
2300 - 2400
140 - 145
160 - 170
130 - 135
39
2400 - 2500
145 - 150
170 - 180
140 - 145
Remember this is just a guide! =)
40
41
MALE
WEIGHT (lbs) & (kgs)
42
120lbs130lbs140lbs150lbs160lbs170lbs180lbs190lbs200lbs210lbs220lbs230lbs240lbs250lbs260lbs270lbs280+
43
54kg59kg64kg68kg73kg77kg82kg86kg91kg95kg100kg104kg109kg113kg118kg122kg127kg
44
H4'8
45
E4'9
46
I4'10
47
G4'11
48
H5'
49
T5'1
50
5'2
51
C5'3
52
M5'4
53
5'5
54
&5'6
55
5'7
56
F5'8
57
E5'9
58
E5'10
59
T5'11
60
6'0
61
6'1
62
6'2
63
6'3
64
6'4
65
6'5
66
6'6
67
>6'7
68
69
CALORIES PER DAY
Protein (g)
Carbs (g)
Fats (g)NOTES:
70
1700 - 1800
120 - 125
80 - 90
100 - 105
If you weight more than 270lbs start at
71
1800 - 1900
125 - 130
90 - 100
105 - 110
the 270lbs mark for your weight.
72
1900 - 2000
130 - 135
100 - 110
110 - 115
73
2000 - 2100
135 - 140
110 - 120
115 - 120
ADD 100 calories per hour of excerise.
74
2100 - 2200
140 - 145
120 - 130
120 - 125
less than 1 hour per day add ZERO
75
2200 - 2300
145 - 150
130 - 140
125 - 130
More than 1 hour add 100 caloires
76
2300 - 2400
150 - 155
140 - 150
130 - 135
More than 2 hours add 200 caloires
77
2400 - 2500
155 - 160
150 - 160
140 - 145
And so on….
78
2500 - 2600
160 - 165
160 - 170
145 - 150
79
2600 - 2700
165 - 170
170 - 180
150 - 155
Remember this is just a guide! =)
80
2700 +
170 - 175
180 - 190
155 - 160
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
Sheet1