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ESTIMATED CALORIE/MACRONUTRIENT NEEDS FOR WOMEN
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66
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Current Weight1761096.48INPUTS
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Height in inches (i.e. 5'7 = 67 inches)1752222.5
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Age30204
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Total Calories (Estimated BMR)3,1813180.98
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Activity Levels
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1.2
Sedentary Little to no exercise
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1.375
Lightly Active Light exercise (1 to 3 days/week)
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1.55
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1.7
Very Active Hard Exercise (6 to 7 days/week)
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1.9
Extremely Active Hard daily exercise and/or physical job
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Corresponding Activity Level #1.55
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Total Calories/Day to Maintain Weight4,931
Start here for the first week, then talk to your coach to find out the best plan for you based on your goals.
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Macros Based on The Zone (1)% Of TotalGrams/Day
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30% Protein30%370
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40% Carbohydrate40%493
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30% Fat30%164
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(1)This could be a good starting point for fat loss
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Macros Based on Lean Body Mass (2)
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Lean Body Mass (Equals Daily Protein Grams) (3)
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Calories from Protein0
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% of Total0%
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% Of TotalGrams/Day
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Protein0%0
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Carbs70%863
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Fat (4)30%164
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(2) This could be a good starting point for building muscle.
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(3) The Bodpod gives this information or you can use 0.6-0.8 of body weight depending on how lean you are.
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(4) Fat should be set at 20-30% for most people.
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Macros Based on Body TypeEctomorphMesomorphEndomorph
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% Of TotalGrams/Day% Of TotalGrams/Day% Of TotalGrams/Day
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Protein25%30830%37035%431
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Carbs55%67840%49325%308
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Fat20%11030%16440%219
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High carb toleranceModerate carb toleranceLow carb tolerance
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