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Sexmale
Instructions:
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Bodyweight 82.8kgDo not request edit access. Make a copy by:kgmaleSedentary
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Height1m73cm• Clicking the "•••" in top right, then "Share & Export" and "Make a Copy" (on mobile); or,lbsfemaleLightly Active
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Age32yrs• Clicking "File" then "Make a Copy" (on desktop).Moderately Active
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• Choose sex, units, and activity level using the green dropdown boxes.Very Active
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BMR1847.8cal• Only enter values into the yellow cells.Extra Active
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• Don't overestimate your activity level (see descriptors below).
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Activity-Level
Moderately Active• Numbers calculated are estimates only, readjust after regularly checking your average weight.
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• To learn more about nutrition for strength athletes, see Eric Helms' book:
Click Here
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Daily Calorie Req.2864.0cal
• Feel free to share with others who may find this sheet beneficial!
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Daily Calories to lose:
Activity Level Descriptors
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1lb (450g) per week2364.0cal• Sedentary = Little or no exercise
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2lb (900g) per week1864.0cal• Lightly Active = Light exercise or sports 1-3 days per week
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• Moderately Active = Moderate exercise or sport 3-5 days per week
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Daily Calories to gain:
• Very Active = Hard exercise or sports 6-7 days per week
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1lb (450g) per week3364.0cal• Extra Active = Very hard exercise or sports and physical job or double day trainings
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2lb (900g) per week3864.0cal
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Google Sheet produced by Hayden Pritchard
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If you note any errors please contact me.
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www.hjpmethod.com
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