Calorie Calculator and Menu Planner Created by Rob Kottenbrock 1 Select the appropriate "Burn Fat Baseline" tab for your gender 2 3 4 Select the "Menu Planner" tab for yur gender 5 6 Type the serving size in the "# of Units" column 7 Protein, Carbs and Fat grams will be populated 8 9 Enter information in the cells painted yellow. Do not alter any other cells as most contain formulas Note: Cells painted red indicate an error in the cells used in that section. This is to help ensure totals equal the proper Values from the corresponding Baseline tab will be populated Select the appropriate food item from the drop-down in the The unit of measure will automatically populate in the "Unit" Note, Oatmeal has a unit of 1 cup. For a 1/2 cup serving, type "0.5" into the "# of Units" column As each line is added, totals for that meal are calculated at the bottom of that meal, adjustments tot the "# of Units" values can be made to achieve the desired totals for that meal. At the bottom of the page are the value tables, edits can be made to these to add additional foods to the drop-downs. If additional lines are needed, add a line within the data block for that section (not above or below it) for it to automatically be added to the drop-downs.
Rob Kottenbrock's free calorie calculator spreadsheet that you can use to calculate how many calories a day you need to maintain your weight. Add custom foods and find your precise ratios.
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Transcript
Calorie Calculator and Menu PlannerCreated by Rob Kottenbrock
1 Select the appropriate "Burn Fat Baseline" tab for your gender2
3
4 Select the "Menu Planner" tab for yur genderValues from the corresponding Baseline tab will be populated into this one.
5 Select the appropriate food item from the drop-down in the "Item" columnThe unit of measure will automatically populate in the "Unit" column
6 Type the serving size in the "# of Units" column
7 Protein, Carbs and Fat grams will be populated8
9
Enter information in the cells painted yellow. Do not alter any other cells as most contain formulas
Note: Cells painted red indicate an error in the cells used in that section. This is to help ensure totals equal the proper sum.
Note, Oatmeal has a unit of 1 cup. For a 1/2 cup serving, type "0.5" into the "# of Units" column
As each line is added, totals for that meal are calculated at the bottom of that meal, adjustments tot the "# of Units" values can be made to achieve the desired totals for that meal.
At the bottom of the page are the value tables, edits can be made to these to add additional foods to the drop-downs.
If additional lines are needed, add a line within the data block for that section (not above or below it) for it to automatically be added to the drop-downs.
Enter values in the yellow cells to determine your daily caloric needsThe rest is mostly formulas, don't touch them!
Women Converter MetricAge in Years 35Height in Inches 65 2.54000 165.1Weight in Pounds 125 0.45455 56.8BMR in Calories 1,333 If you did nothing, this is how many cals you burn a day.
These will calculate based on yellow cells Macronutrient Ratios15% Increase
2108 Protein 50%527 Complex Carb 40%422 Fat 10%316 Total - must=100% 100%316
82.50316 other beverages.211 No. of 8 oz. glasses 10.31
2108 No of 32 oz glasses 2.58
These will calculate based on yellow cellsCalories
15% Increase264211
53
211169
42
158126
32
158126
NEVER EAT FEWER THAN
Ounces of water to drink per day
Water is in addition to
32
158126
32
1058421
The Harris-Benedict formula (BMR based on total body weight)Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Activity factor definitionsSedentary = BMR X 1.2 (little or no exercise, desk job)Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
other beverages.Water is in addition to all
3Meal Group Item # of Units Unit Protein (g) Carbs (g) Fat (g)1 6:00 a.m. Protein None 0 0 0 0
Grand Totals: Protein (g) Carbs (g) Fat (g)Actual Grams: 0 0 0
Target: 2108.019 264 211 23Total Calories for the Day: 0
Protein (cal) Carbs (cal) Fat (cal)Actual Calories: 0 0 0
Target %: 50% 40% 10%
Protein (%cal) Carbs (%cal) Fat (%cal)Actual %: #DIV/0! #DIV/0! #DIV/0!
Enter values in the yellow cells to determine your daily caloric needsThe rest is mostly formulas, don't touch them!
Men Converter MetricAge in Years 37Height in Inches 78 2.54000 198.1Weight in Pounds 220 0.45455 100.0BMR in Calories 2,175 If you did nothing, this is how many cals you burn a day.
These will calculate based on yellow cells Macronutrient Ratios15% Increase Low Days
3439 Protein 50%860 Complex Carb 35%688 Fat 15%516 Total - must=100% 100%516
145.20516 other beverages.344 No. of 8 oz. glasses 18.15
3439 No of 32 oz glasses 4.54
These will calculate based on yellow cellsCalories
15% Increase430301129
344241103
258181
77
258181
NEVER EAT FEWER THAN
Ounces of water to drink per day
Water is in addition to
77
258181
77
172120
52
The Harris-Benedict formula (BMR based on total body weight)Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Activity factor definitionsSedentary = BMR X 1.2 (little or no exercise, desk job)Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
other beverages.Water is in addition to all
3Meal Group Item # of Units Unit Protein (g) Carbs (g) Fat (g)1 6:00 a.m. Protein None 0 0 0 0