Calorie Calculator: Weight Maintenance

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.

Factor Maintenance

1 1.20 1,600 1,6001.38 1,833 1,8331.55 2,066 2,0661.73 2,300 2,3001.90 2,533 2,533

Meals should get smaller throughout the day

Daily Calorie Targets These will calculate based on yellow cells

PercentageMaintenance 10% Increase

1833 2016Meal 1 25% 458 504Meal 2 20% 367 403Meal 3 15% 275 302Meal 4 15% 275 302Meal 5 15% 275 302Meal 6 10% 183 202Total - must=100% 100% 1833 2016

These will calculate based on yellow cellsCalorie Braekdown CaloriesMeal 1 Maintenance 10% Increase

Protein 229 252Fruit &Starchy Carb 183 202Fat 46 50

Meal 2Protein 183 202Fruit &Starchy Carb 147 161Fat 37 40

Meal 3Protein 137 151Fibrous Carb 110 121Fat 27 30

Meal 4Protein 137 151Fibrous Carb 110 121

SelectActivity Factor

Total Daily Energy

Expenditure in Calories

Lightly Active

Moderate Activity

Very Active

Sedentary

Extremely Active

Fat 27 30Meal 5

Protein 137 151Fibrous Carb 110 121Fat 27 30



BMR Factor165 -297 +545 +

If you did nothing, this is how many cals you burn a day.

10% Increase 15% Increase

1,760 1,840 6002,016 2,108 8332,273 2,376 1,0662,530 2,645 1,3002,786 2,913 1,533

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

Protein None 0 0 0 0Fruit None 0 0 0 0Fruit None 0 0 0 0Starchy Carbs None 0 0 0 0Starchy Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Essential Fats None 0 0 0 0Essential Fats None 0 0 0 0Dairy None 0 0 0 0Dairy None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0

Meal #1 Sub-Total: 0 0 0Calories this meal: 0 65.88 52.70 5.86

2 9:00 a.m. Protein None 0 0 0 0Protein None 0 0 0 0Fruit None 0 0 0 0Fruit None 0 0 0 0Starchy Carbs None 0 0 0 0Starchy Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Essential Fats None 0 0 0 0Essential Fats None 0 0 0 0Dairy None 0 0 0 0Dairy None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0

Meal #2 Sub-Total: 0.00 0.00 0.00

Only enter data into columns D and E. The rest is formulas…

Select Food Items below, drop down lists appear upon selecting a cell

Select portion Size

Select Calorie Level:

10% IncreaseMaintenance 15% Increase

Calories this meal: 0 52.70 42.16 4.68

3 12:00 p.m. Protein None 0 0 0 0Protein None 0 0 0 0Fruit None 0 0 0 0Fruit None 0 0 0 0Starchy Carbs None 0 0 0 0Starchy Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Essential Fats None 0 0 0 0Essential Fats None 0 0 0 0Dairy None 0 0 0 0Dairy None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0


4 3:00 p.m. Protein None 0 0 0 0Protein None 0 0 0 0Fruit None 0 0 0 0Fruit None 0 0 0 0Starchy Carbs Yams 0 6 oz. 0 0 0Starchy Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Essential Fats None 0 0 0 0Essential Fats None 0 0 0 0Dairy None 0 0 0 0Dairy None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0



Meal #5 Sub-Total: 0 0 0Calories this meal: 0.00 39.53 31.62 3.51

6 9:00 p.m. Protein Chicken Breast 0 1 oz. 0 0 0Protein None 0 0 0 0Fruit None 0 0 0 0Fruit None 0 0 0 0Starchy Carbs None 0 0 0 0Starchy Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Essential Fats None 0 0 0 0Essential Fats None 0 0 0 0Dairy None 0 0 0 0Dairy None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous 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!


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.

Factor Maintenance

1 1.20 2,610 2,6101.38 2,991 2,9911.55 3,371 3,3711.73 3,752 3,7521.90 4,133 4,133

Daily Calorie Targets These will calculate based on yellow cells

PercentageMaintenance 10% Increase

2991 3290Meal 1 25% 748 822Meal 2 20% 598 658Meal 3 15% 449 493Meal 4 15% 449 493Meal 5 15% 449 493Meal 6 10% 299 329Total - must=100% 100% 2991 3290

These will calculate based on yellow cellsCalorie Braekdown CaloriesMeal 1 Maintenance 10% Increase

Protein 374 411Fruit &Starchy Carb 262 288Fat 112 123

Meal 2Protein 299 329Fruit &Starchy Carb 209 230Fat 90 99


Meal 4Protein 224 247Fibrous Carb 157 173

SelectActivity Factor

Total Daily Energy

Expenditure in Calories

Lightly Active

Moderate Activity

Very Active

Sedentary

Extremely Active

Fat 67 74Meal 5

Protein 224 247Fibrous Carb 157 173Fat 67 74



BMR Factor252 -991 +

1,370 +If you did nothing, this is how many cals you burn a day.

10% Increase 15% Increase

2,871 3,001 1,6103,290 3,439 1,9913,708 3,877 2,3714,127 4,315 2,7524,546 4,752 3,133

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

Protein None 0 0 0 0Fruit None 0 0 0 0Fruit None 0 0 0 0Starchy Carbs None 0 0 0 0Starchy Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Essential Fats None 0 0 0 0Essential Fats None 0 0 0 0Dairy None 0 0 0 0Dairy None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0


2 9:00 a.m. Protein None 0 0 0 0Protein None 0 0 0 0Fruit None 0 0 0 0Fruit None 0 0 0 0Starchy Carbs None 0 0 0 0Starchy Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Essential Fats None 0 0 0 0Essential Fats None 0 0 0 0Dairy None 0 0 0 0Dairy None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0

Meal #2 Sub-Total: 0.00 0.00 0.00

Only enter data into columns D and E. The rest is formulas…

Select Food Items below, drop down lists appear upon selecting a cell

Select portion Size

Select Calorie Level:

10% IncreaseMaintenance 15% Increase

Calories this meal: 0 85.98 60.19 11.46



4 3:00 p.m. Protein None 0 0 0 0Protein None 0 0 0 0Fruit None 0 0 0 0Fruit None 0 0 0 0Starchy Carbs Yams 0 6 oz. 0 0 0Starchy Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Essential Fats None 0 0 0 0Essential Fats None 0 0 0 0Dairy None 0 0 0 0Dairy None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0



Meal #5 Sub-Total: 0 0 0Calories this meal: 0.00 64.49 45.14 8.60

6 9:00 p.m. Protein Chicken Breast 0 1 oz. 0 0 0Protein None 0 0 0 0Fruit None 0 0 0 0Fruit None 0 0 0 0Starchy Carbs None 0 0 0 0Starchy Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Fibrous Carbs None 0 0 0 0Essential Fats None 0 0 0 0Essential Fats None 0 0 0 0Dairy None 0 0 0 0Dairy None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Prepared Dish None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0Miscellaneous None 0 0 0 0


Grand Totals: Protein (g) Carbs (g) Fat (g)Actual Grams: 0 0 0

Target: 3439.21875 430 301 57Total Calories for the Day: 0

Protein (cal) Carbs (cal) Fat (cal)Actual Calories: 0 0 0

Target %: 50% 35% 15%

Protein (%cal) Carbs (%cal) Fat (%cal)Actual %: #DIV/0! #DIV/0! #DIV/0!

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Calorie Calculator: Weight Maintenance