Macronutrient Target Calcu

Thank you for downloading this spreadshee

e-mail u
info@elitefit

Note - this spreadsheet looks best on a desktop or a laptop com

you may lose some of the aesthetically ple

For more information about AAUK

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Step 1 Customising to fit your brand.
Save this copy with the same name on your
Then Save As- (your company name) Macro

Step 2 Branding with your own colours

Brand consistency is key. So we recommend
simply highlight rows 1-15 & select your bra
your logo, and deleting ours

Keep a constant colour scheme throughout.

and purple cell/areas to match your brand, a

Change the pie chart colours- You can do th

going to 'Fill Section' and select your brand c
change the font.

Step 3 Change the font to your own font.

Simply highlight the columns that your text i
Step 4 Resize rows/colums to fit your font etc.
Click on the column or rows and resize to m

Step 5 There is a hidden sheet called 'List Refere

DELETE as this allows for the dropdown b

Step 6 Delete this tab (on your company brand v

Step 7 Read the next few tabs for guidelines on

Disclaimer: EFM do not take any responsibility for your macro prescriptions
get Calculator - Alan Aragon's Formula
s spreadsheet! If you have any difficulties please
e-mail us at:
info@elitefitnessmentor.com

top or a laptop computer. It's still perfectly usable on mobile or a tablet, but
he aesthetically pleasing features. Don't be unaesthetic.

about AAUKC 2014 and tickets, please visit:

www.aaukc.com
ame name on your desktop
pany name) Macro Calculator

n colours
So we recommend editing your banner with your colour scheme -
5 & select your brand's colour. Top it off with adding a .png file of
urs

cheme throughout. I would recommend changing the gold

match your brand, and the font colour too.

ours- You can do this by clicking on separate parts of the pie chart,
select your brand colours. P.S. Also click on the title and values and

r own font.
mns that your text is in and choose your font from the font tab.
fit your font etc.
ws and resize to make sure the text fits in the cells properly

called 'List References - IGNORE'. Make sure you DO NOT

or the dropdown box list to function correctly

company brand version) and you are all set to send it out to your clients!

for guidelines on setting macros for your clients

ur macro prescriptions and their impacts on your clients' health.

 General Guidelines F
Note - The numbers derived from formulas are hyp
advising on macronu

10 Essential Characteristics of a Successful, Healthy Diet

1. Respects personal taste preference
2. Supports physical and mental performance goals
3. Covers macro- and micronutrient needs
4. No unnecessary/scientifically unfounded food restrictions
5. Respects medical intolerances/allergies
6. Convenient
7. Affordable
8. Socially acceptable
9. Compatible with personal ideologies
10. Sustainable in the long-term
Aragon, AA. 10 Essential Characteristics of a Healthy Diet, AAUKC 2013

Factors In Long-Term Weight Maintenance

1. Social Support
2. Greater Initial Weight Loss
3. Reduced Frequency of Snacks
4. Flexible Control Over Intake
5. Self-Monitoring
6. Coping Capacity; Capacity to Handle Cravings And Sustain Restraint
7. More Confidence; More Proactivity
 8. Stability In Life
Elfhag K, Rossner S. Obes. Rev. 2005 Feb; 6(1): 67-85
uidelines For Nutrition Planning
d from formulas are hypothetical at best. Please use your common sense when
advising on macronutrient and calorie targets.

Basic/Flexible Template of a 'Healthy' Diet

Aragon, AA. Basic/Flexible Template of a 'Healthy' Diet, AAUKC 2013
a 'Healthy' Diet
althy' Diet, AAUKC 2013
 Macronutrient Target Guid
Note - The guidelines given here are based off the body
response to macronutrient targeting should also be co
adjusted accordingly.

Fat Requirements
It appears that the risk for EFA deficiency can occur at fat intakes below
10%
The amount of total energy as fat in the diet can vary from 10 to 50%
without adverse effects on short-term health
The Acceptable Macronutrient Distribution Range (ADMR) of 20-35% of
total energy is a safe, reasonable and flexible target range for long-term
intakes
This translates to approxiately 0.6-1.2 g/kg of fat, depending on individual
preference, tolerance and goal
rient Target Guidelines
here are based off the body of evidence. Individual
targeting should also be considered, and targets
adjusted accordingly.

Carbohydrate Requirements
Once protein and fat requirements are set, the remainder of calories come from
carbohydrates.
 Alan's Macro Calcul
ONLY EDIT THE CELL
Fill in your client's name, current and target weight, and an activity lev
hours (include any cardio or conditioning work) and you will be given da
protein and fat, and a fibre target as a % of carbohydrate intake. If fi
Above 20g, it will change to purple and you're good to go! This spread
activity per week and it ten

Client Details
Client name
Client weight (kg)
Current
Target

Activity level (8-11)

Activity Level Guide

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

Total Daily Energy Expenditure - TDEE (kcal)

0

Total Weekly Energy Expenditure - TWEE (kcal)

0

For more information about AAUKC 2014 and

www.aaukc.com
Macro Calculator ( in kgs )
ONLY EDIT THE CELLS IN GOLD
ht, and an activity level according to the guide. Input the average weekly training
d you will be given daily and weekly calorie targets. Then select g/kg BW targets for
ohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red.
od to go! This spreadsheet is best for active, athletic individuals - under 2 hours'
per week and it tends to underreport.

Macronutrients

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

PRO 0 0 #DIV/0!
Fat 0 0 #DIV/0!
CHO ------- 0 0 #DIV/0!

% of carb intake g
Fibre 0

Macronutrient Percentage Split

PRO Fat CHO
ut AAUKC 2014 and tickets, please visit:
ww.aaukc.com
ekly training
BW targets for
lighted red.
der 2 hours'
 Alan's Macro Calcu
ONLY EDIT THE CELL
Fill in your client's name, current and target weight, and an activity le
hours (include any cardio or conditioning work) and you will be given da
protein and fat, and a fibre target as a % of carbohydrate intake. If fi
Above 20g, it will change to purple and you're good to go! This spread
activity per week and it ten

Client Details
Client name
Client weight (lbs)
Current
Target

Activity level (8-11)

Activity Level Guide

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

Total Daily Energy Expenditure - TDEE (kcal)

0
Total Weekly Energy Expenditure - TWEE (kcal)
0

For more information about AAUKC 2014 and

www.aaukc.com
Macro Calculator ( in lbs )
ONLY EDIT THE CELLS IN GOLD
ht, and an activity level according to the guide. Input the average weekly training
d you will be given daily and weekly calorie targets. Then select g/lb BW targets for
ohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red.
od to go! This spreadsheet is best for active, athletic individuals - under 2 hours'
per week and it tends to underreport.

Macronutrients

Macro g/lb (target BW) g kcal % total kcal

PRO 0 0 #DIV/0!
Fat 0 0 #DIV/0!
CHO ------- 0 0 #DIV/0!

% of carb intake g
Fibre 0

Macronutrient Percentage Split

PRO Fat CHO
ut AAUKC 2014 and tickets, please visit:
ww.aaukc.com
 ekly training
BW targets for
ighted red.
der 2 hours'