SPG Macros Calculator

	A	B	C	D	E	F	G
1	DIRECTIONS:
2	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.
3	2) Read notes in blue in each section.
4	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.
5	4) See your total caloric and macronutrient estimates in red. This is where to start. Even if you want to lose weight. Start here and see the effect.
6
7	ENTER BODY WEIGHT
8		LBS
9
10	BODY FAT PERCENTAGE
11	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."
12		Female			Male
13	Overweight (>30%)	Normal (~22%)	Athletic (<22%)	Overweight (>25%)	Normal (~15%)	Athletic (<15%)
14							*Only one "1" per row
15
16	TOTAL HOURS TRAINING PER WEEK
17	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.
18
19	~5 hrs/wk	5-10	10-15	14-20	20+
20							*Only one "1" per row
21
22	IS YOUR JOB ACTIVE?
23	If "yes", you are on your feet all day or most of the day (e.g., manual labor, coaching).
24	YES	NO
25							*Only one "1" per row
26
27	ARE YOU A HARDGAINER? (I.E., LOSE WEIGHT EASILY, HARD TO PUT WEIGHT ON)
28	If "yes", you lose weight easily and have a hard time putting weight on.
29	YES	NO
30							*Only one "1" per row
31
32
33	MATH! (Multiplier)	11
34
35		% of Diet	YOU
36	Total Cals		0
37	Carb (g)	40%	0
38	Pro (g)	30%	0
39	Fat (g)	30%	0
40
41	DISCLAIMER:
42	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.
43
44	NOTES:
45	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.
46	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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