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1. Enter your bodyweight. I recommend you weigh yourself first thing in the morning on an empty stomach. This way you can get your body weight without it being affected by food in your stomach. Do this the morning of a cheat day (if you have one) so you are at your lowest bodyweight of the week.
2. Enter your bodyfat percentage. Enter the percentage as a decimal. So if your bodyfat is 15%, you need to enter .15 to figure your diet correctly. If you do not know your bodyfat percentage, Choose the "Body fat calculator" and enter your information. This should get you a pretty good estimate to use.
3. Enter the number of meals you eat daily. For bodybuilders and fitness people, 5 to 6 meals are recommended. This figure is used to determine how many grams of protein, carbohydrates and fat to consume at each meal.
After you have entered these three numbers, your daily diet plan will be generated for you in the green below. You will see:
1. The number of calories to consume each day from carbs, protein and fat.
2. The number of grams to consume each day of carbs, protein and fat.
3. The number of grams to consume each meal of carbs, protein and fat.
These numbers should be right at what it will take your body to maintain (not gain or lose fat).
Keep in mind, you do not have to stick with those numbers for EVERY meal. You want to stick close to them just to have a steady flow of nutrients into your body. What you MUST do is stick to the daily values of calories/grams for the diet to work.
If you want to gain or lose fat, you will want to continue to the bottom of the spreadsheet where you see "If you already know how many calories you need per day". If your goal is to gain weight (bulk up) you will want to add 250 or 500 calories to the daily calories just figured. Then enter that into the "Calories Needed" area. If your goal is to burn off fat (cut down) you will want to subtract 250 or 500 calories from the daily calories just figured. Also, enter the number of meals you eat daily.
To start, you take your lean body mass multiplied by 0.8 (this is the figure used for people with activity such as weight training 4-5 days per week). The resulting figure is the number of grams of protein you need to consume each day.
Now you must use this number to figure your total daily calories. There are 4 calories per gram of protein, so you would take your daily grams of protein times four. This gives you the number of calories you are to consume daily from protein.
You know that protein is to make up 30% of your daily calories, so you now divide your daily protein calories by 0.3 to get your total daily calories. Take your total daily calories times 0.4 to figure your daily calories from carbohydrates. Then take your total daily calories times 0.3 to figure your daily calories from fat.
To figure how many grams per day you need of carbohydrates, protein and fat, you must divide the daily calories for each by the calories per gram listed below.
Carbohydrates: 1 gram = 4 calories
Protein: 1 gram = 4 calories
Fat: 1 gram = 9 calories
2. Enter your bodyfat percentage. Enter the percentage as a decimal. So if your bodyfat is 15%, you need to enter .15 to figure your diet correctly. If you do not know your bodyfat percentage, Choose the "Body fat calculator" and enter your information. This should get you a pretty good estimate to use.
3. Enter the number of meals you eat daily. For bodybuilders and fitness people, 5 to 6 meals are recommended. This figure is used to determine how many grams of protein, carbohydrates and fat to consume at each meal.
After you have entered these three numbers, your daily diet plan will be generated for you in the green below. You will see:
1. The number of calories to consume each day from carbs, protein and fat.
2. The number of grams to consume each day of carbs, protein and fat.
3. The number of grams to consume each meal of carbs, protein and fat.
These numbers should be right at what it will take your body to maintain (not gain or lose fat).
Keep in mind, you do not have to stick with those numbers for EVERY meal. You want to stick close to them just to have a steady flow of nutrients into your body. What you MUST do is stick to the daily values of calories/grams for the diet to work.
If you want to gain or lose fat, you will want to continue to the bottom of the spreadsheet where you see "If you already know how many calories you need per day". If your goal is to gain weight (bulk up) you will want to add 250 or 500 calories to the daily calories just figured. Then enter that into the "Calories Needed" area. If your goal is to burn off fat (cut down) you will want to subtract 250 or 500 calories from the daily calories just figured. Also, enter the number of meals you eat daily.
To start, you take your lean body mass multiplied by 0.8 (this is the figure used for people with activity such as weight training 4-5 days per week). The resulting figure is the number of grams of protein you need to consume each day.
Now you must use this number to figure your total daily calories. There are 4 calories per gram of protein, so you would take your daily grams of protein times four. This gives you the number of calories you are to consume daily from protein.
You know that protein is to make up 30% of your daily calories, so you now divide your daily protein calories by 0.3 to get your total daily calories. Take your total daily calories times 0.4 to figure your daily calories from carbohydrates. Then take your total daily calories times 0.3 to figure your daily calories from fat.
To figure how many grams per day you need of carbohydrates, protein and fat, you must divide the daily calories for each by the calories per gram listed below.
Carbohydrates: 1 gram = 4 calories
Protein: 1 gram = 4 calories
Fat: 1 gram = 9 calories
