Tabela Cálculos

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BMR_Maint_Macro
	***Only Enter #'s where Font is Red***	Activity Level:
•1.2 = Sedentary (Little or no exercise and desk job)
•1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
•1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
•1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
•1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)
•(note: these activity factors generally include your LIFESTYLE (work) as well as your EXERCISE (gym/ sport) and a TEF of ~ 15% - which is an average mixed diet).
	Conversion Chart: English to Metric
	Weight: (lbs)	180	Weight: (kg)	81.646627
	Height: (inches)	70.5	Height: (cm)	179.07
	Age:	23	Age:	23
	Weight: (kg)	81.6466
	Height: (cm)	179.07
	Age:	23
	Activity Level:	1.45
	Body Fat:	* 12
	Calculating Macronutrients:
	Harris-Benedict Formula	Mifflin-St Jeor Formula
	For Men:	For Men:	Katch-McArdle Formula	Enter Caloric Goal:	* 2,050
	BMR = 	* 1,924	BMR = 	* 1,827	Not Gender Specific
	Maintenance = 	* 2,790	Maintenance = 	* 2,649	BMR = 	* 1,922	Macro Breakdown: (%)
	For Women:	For Women:	Maintenance = 	* 2,787	Fat:	35
	BMR = 	* 1,653	BMR = 	* 1,661	Carbs:	20
	Maintenance = 	* 2,397	Maintenance = 	* 2,408	Please Note: If you don't have a value entered for Body Fat, these calculations will be innacurate.	Protein:	45
	Schofield Formula	Schofield Formula	Fat	Carb	Protein
	For Men 18-29 yrs Old:	For Men 30-59 yrs Old:	Cunningham Formula
	BMR = 	* 1,925	BMR = 	* 1,812	Not Gender Specific	Calories	718	410	923
	Maintenance = 	* 2,791	Maintenance = 	* 2,627	RMR = 	* 2,081
	Maintenance = 	* 3,017	Grams	80	103	231
	For Women 18-29 yrs Old:	For Women 30-59 yrs Old:
	BMR = 	* 1,695	BMR = 	* 1,524
	Maintenance = 	* 2,458	Maintenance = 	* 2,209
	Bodybuilding.com
Created by: Ketnar
Additional Macro Calculations
	Calculate your LBM Here: (lbs)	BW: (lbs)	* 180.00	LBM: (lbs)	* 158.40
	BW: (lbs)	180	Caloric Goal:	* 2,100.00	Caloric Goal:	* 2,100.00
	BF: (%)	12	Protein per gram: (lb)	* 1.28	Protein per gram: (lb)	* 1.45
	LBM = 	158.4	Fat per gram: (lb)	* 0.44	Fat per gram: (lb)	* 0.51
	Fat	Protein	Remaining Calories	Fat	Protein	Remaining Calories
	This section is for people calculating macronutrient needs based off of Pounds. (English system)	Calories	720	920	460	Calories	720	920	460
	Grams	80	230	Grams	80	230
	***Only Enter #'s where Font is Red***
	Calculate your LBM Here: (kgs)	BW: (kgs)	* 81.60	LBM: (kgs)	* 71.85
	BW: (kgs)	81.6	Caloric Goal:	* 2,100.00	Caloric Goal:	* 2,100.00
	BF: (%)	12	Protein per gram: (kg)	* 2.82	Protein per gram: (kg)	* 3.20
	LBM = 	71.85	Fat per gram: (kg)	* 0.98	Fat per gram: (kg)	* 1.11
	Fat	Protein	Remaining Calories	Fat	Protein	Remaining Calories
	This section is for people calculating macronutrient needs based off of Kilograms. (Metric system)	Calories	720	920	460	Calories	720	920	460
	Grams	80	230	Grams	80	230
	These calculations can be used for people who want to calculate their Protein and Fat goals for the day and choose to use the remaining calories left over from their Caloric Goal to spread out however they wish. If you wish to calculate your Carb goal for the day by using the remaining calories - just divide that number by 4.