BMR Formula - Harris-Benedict

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Inputs:

Gender Female
Weight (in kg) 108 238
Height (in cm) 164
Age 45
Protein g/lb Bodywei 0.8

BMR = 1,776

Weight Goals Gain / -250 <--Select Additional daily calories for gain or reduce for w

Calorie Targets:

sedentary 1,881
light 2,191
moderate 2,502
high 2,813

PROTEIN CARB FAT

g 191 119 71
SEDENTARY Cals 762 476 642 1881
% 41% 25% 34% 100%

PROTEIN CARB FAT LIGHT Training / No Trainin

g 191 238 53 < 5 reps per set
LIGHT Cals 762 953 477 2191 < 6 sets lower body
% 35% 43% 22% 100% < 10 sets upper body

PROTEIN CARB FAT MODERATE Training

g 191 357 35 5 reps per set
MODERATE Cals 762 1429 311 2502 6+ sets lower body
% 30% 57% 12% 100% 10+ sets upper body

PROTEIN CARB FAT HIGH Training

g 191 459 24 10 reps per set
HIGH Cals 762 1836 214 2813 6+ sets lower body
% 27% 65% 8% 100% 10+ sets upper body
(4.7 x age in years)
age in years)

ories for gain or reduce for weight loss

LIGHT Training / No Training

< 5 reps per set
< 6 sets lower body
< 10 sets upper body

MODERATE Training
5 reps per set
6+ sets lower body
10+ sets upper body

HIGH Training
10 reps per set
6+ sets lower body
10+ sets upper body
RENAISSANCE DIET

Complete the inputs on the Macro Calculator tab first!

Inputs:

Meals per Day - Trai 5 <-- Select meals per day

Cals Protein Carbs Fat

Non Training Day 2,191 191 238 53
Light Training Day 2,191 191 238 53
Moderate Training Day 2,502 191 357 35
High Training Day 2,813 191 459 24

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

Pre-Train Mid-Train Post Train
Protein 38 38 38 38 38
LIGHT Training Day Carbs 36 95 24 42 42
Fat 5 0 5 21 21

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

Pre-Train Mid-Train Post Train
Protein 38 38 38 38 38
MODERATE Training Day Carbs 54 143 36 63 63
Fat 3 0 3 14 14

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

Pre-Train Mid-Train Post Train
Protein 38 38 38 38 38
HIGH Training Day Carbs 69 184 46 80 80
Fat 1 0 2 10 10

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

Protein 38 38 38 38 38
REST Day - No Training Carbs 48 48 48 48 48
Fat 11 11 11 11 11
tab first!

MEAL 6 TOTAL

191
238
53

MEAL 6 TOTAL

191
357
35

MEAL 6 TOTAL

191
459
24

TOTAL

191
238
53
Male Cals / g Carb targets Protein Target
Female Carbs 4 sedentary 0.5 0.7
Protein 4 light 1 0.8
Fats 9 moderate 1.5 0.9
high 2 1
1.1
1.2
Daily Calorie Change Meals
-750 5
-650 6
-550
-450
-350
-250
-150
-50
0
50
150
250
350
450
550
650
750