SPG Macros Calculator
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DIRECTIONS:
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1) This is a read-only file. To be able to use it, you must "Make a copy..."

Go to File (above), then select "Make a copy...". You then have your own copy of the document to enter data.
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2) Read notes in blue in each section.
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3) Except for the body weight section, add a "1" in the box that best describes you for each section. Only one "1" per row.
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4) See your total caloric and macronutrient estimates in red.
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ENTER BODY WEIGHT
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LBS
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BODY FAT PERCENTAGE
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This is a simple estimate.
Are your muscles defined all-over? Select "athletic."
Are you relatively normal or average? Select "average."
Are you overweight? Select "overweight."
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FemaleMale
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Overweight (>30%)Normal (~22%)Athletic (<22%)Overweight (>25%)Normal (~15%)Athletic (<15%)
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*Only one "1" per row
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TOTAL HOURS TRAINING PER WEEK
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This is total hours you are actually working out (to include skill work, warming up). Also include any additional runs, hikes, recreational sports, etc. Do not include low-intensity walking.
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~5 hrs/wk5-1010-1514-2020+
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*Only one "1" per row
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IS YOUR JOB ACTIVE?
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If "yes", you are on your feet all day or most of the day (e.g., manual labor, coaching).
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YESNO
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*Only one "1" per row
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ARE YOU A HARDGAINER? (I.E., LOSE WEIGHT EASILY, HARD TO PUT WEIGHT ON)
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If "yes", you lose weight easily and have a hard time putting weight on.
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YESNO
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*Only one "1" per row
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MATH!
(Multiplier)
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% of DietYOU
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Total Cals0
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Carb (g)40%0
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Pro (g)30%0
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Fat (g)30%0
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DISCLAIMER:
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This is for general education and information only. This is not to treat or diagnose any medical condition. Individuals starting a new diet and/or exercise regime should first talk to their qualified health provider.
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NOTES:
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1) Your results may vary. These macros, like all macros, are based on a generic formula which can be a great starting point. But they are just estimates!! Due to factors like genetics and athletic capacity, it is impossible to exactly predict the "perfect" macronutrients for any one individual.
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2) The macronutrient split is standardized to 40% of calories from carbohydrates, 30% of calories from fat, and 30% of calories from protein. This is a good approximation for athletes following working out ~1x/day with few additional recreational fitness activities. Athletes with higher volume and/or competing in longer duration activities may need to tweak the ratios.
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