Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 468 views

    Alan Aragon Macro and Calorie Calculator Template 6

    Uploaded by

    tati
    This document provides a calorie and macro nutrient calculator based on Alan Aragon's formula. It calculates a client's total daily energy expenditure and weekly total energy expenditure based on their weight, gender, activity level and average weekly training hours. It then provides the breakdown of calories and grams of protein, fat and carbohydrates needed each day based on whether it is a training day or rest day. The percentages of each macro nutrient are also displayed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Alan Aragon Macro and Calorie Calculator Template 6

    Uploaded by

    tati
    468 views8 pages
    This document provides a calorie and macro nutrient calculator based on Alan Aragon's formula. It calculates a client's total daily energy expenditure and weekly total energy expenditure based on their weight, gender, activity level and average weekly training hours. It then provides the breakdown of calories and grams of protein, fat and carbohydrates needed each day based on whether it is a training day or rest day. The percentages of each macro nutrient are also displayed.

    Original Title

    Alan-Aragon-Macro-and-Calorie-Calculator-Template-6

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides a calorie and macro nutrient calculator based on Alan Aragon's formula. It calculates a client's total daily energy expenditure and weekly total energy expenditure based on their weight, gender, activity level and average weekly training hours. It then provides the breakdown of calories and grams of protein, fat and carbohydrates needed each day based on whether it is a training day or rest day. The percentages of each macro nutrient are also displayed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    468 views8 pages

    Alan Aragon Macro and Calorie Calculator Template 6

    Uploaded by

    tati
    This document provides a calorie and macro nutrient calculator based on Alan Aragon's formula. It calculates a client's total daily energy expenditure and weekly total energy expenditure based on their weight, gender, activity level and average weekly training hours. It then provides the breakdown of calories and grams of protein, fat and carbohydrates needed each day based on whether it is a training day or rest day. The percentages of each macro nutrient are also displayed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 8

    Calorie/Macro Calculator Based On Alan Aragon's Formula

    Client name
    Client weight (kg) Note - for maintenance calories/macros, use current bodyweight.
    Current 60 For weight loss/gain, use target bodyweight .
    Target 70
    Activity level (8-11) Guide
    10 8 Sedentary Female
    9 Moderately Active Female or Sedentary Male
    10 Very Active Female or Moderately Active Male
    11 Very Active Male
    Average weekly training hours
    6

    TDEE (kcal)
    2464

    TWEE (kcal)
    17248
    Macronutrients:

    Macro g/kg (BW) g kcal % total kcal


    PRO 1.8 126.0 504 20
    Fat 0.8 56 504 20
    CHO ------- 364.000 1456 59

    % of carb intake g
    Fibre 0

    Macronutrient Percentage Split


    PRO Fat CHO

    20%

    59% 20%
    Training Day Calories and Macros

    Input the number of training days and the calorie allowance for each training day.
    Then select g/kg for protein and fat as per the previous page.
    The Rest Days tab will update automatically with the calorie allowance for each day, but it is up to you to again select g/kg

    Number of training days per week


    5 Macronutrient %
    Calorie Allowance PRO
    2464

    Macronutrients:

    Macro g/kg (BW or target BW) g kcal % total kcal


    PRO 1.8 126 504 20
    Fat 0.8 56 504 20 59%
    CHO ------- 364 1456 59

    % of carb intake g
    Fibre 0
    s up to you to again select g/kg for protein and fat.

    Macronutrient % Split - Training Days


    PRO Fat CHO

    20%

    59% 20%
    Rest Day Calories and Macros

    The calorie data for this tab will update automatically after training days have been programmed
    You still need to select g/kg for protein and fat in case you want to change this for rest days

    Number of rest days per week


    2 Macro % S
    Calorie Allowance PRO
    1800

    Macronutrients:

    Macro g/kg (BW or target BW) g kcal % total kcal 44%


    PRO 1.8 126 504 28
    Fat 0.8 56 504 28
    CHO ------- 198 792 44

    % of carb intake g
    Fibre 0
    Macro % Split - Rest Days
    PRO Fat CHO

    28%

    44%

    28%
    Protein list references Fat list references Number of training days per week
    1.5 0.5 1
    1.6 0.6 2
    1.7 0.7 3
    1.8 0.8 4
    1.9 0.9 5
    2 1 6
    2.1 1.1 7
    2.2 1.2
    2.3 1.3
    2.4 1.4
    2.5 1.5
    2.6 1.6
    2.7 1.7
    2.8 1.8
    2.9 1.9
    3 2
    3.1
    days per week Fibre list references
    5
    6
    7
    8
    9
    10
    11
    12
    13
    14
    15
    16
    17
    18
    19
    20

    You might also like