#Excel meal planner with macros download#

Works for US pounds only, no metric Kilos but formulas could be altered. Probably not the most efficient or clean spreadsheet but it works for me.

#Excel meal planner with macros download#

The download contains my current data for example data, which can be cleared. It uses Excel macros for automating certain tasks so it will give you macro security warnings until you set it in security as trusted. It runs in the Excel 2010 program and is a work in progress. !185&authkey=!ACYKV4SEtj6nuXs&ithint=folder%2cxlsm Here it is if anyone can make use of it, or parts of it. I have not totally verified all the convoluted formulas in my spreadsheet but my real life testing seems to indicate they are close to accurate.

I might incorporate some of this into my calorie tracker spreadsheet. I hope this helps a bit, I'm writing this on my phone from the break room, so it may not make as much sense written down as it does in my head I also want to say that a lot of the science behind the ranges (carbs especially) is based on endurance athletes, and 1 hour of continuous moderate to high intensity endurance exercise does require quite a bit more energy (again, carbs especially) than an equivalent amount of time weight training. This may include football players doing two a days, or endurance athletes that have long training sessions. Heavy and very heavy activity usually means people training at moderate to high intensity's for 2-3+ hours a day or multiple times a day. This may also be someone with an active job that doesn't train much.

Everybody trains differently, so it's hard to nail down an activity level based on hours training alone. This could be someone that has a pretty sedentary job, but goes to the gym for 1-2 hours after work and works out pretty hard. Id say moderate activity is the category most people who exercise regularly fall into. So if you don't move around much and it's an off day or you're taking it light.

It uses the Institute of Medicine's Acceptable Macro-nutrient Distribution Ranges (AMDR), three popular ways of estimating calorie requirements, and the International Olympic Committee's recommendations for carbohydrates and protein to come up with intake ranges across all activity levels. I spent a good chunk of my day putting together this calorie and macro-nutrient calculator. Updated: I've also added a second sheet that asks for meals per day and calculates the totals on a per meal basis

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