BMR Formula - Harris-Benedict -22 7 (+8(+8- 9 weight weight in kg) 7 (*80 9 height in in cm) : (8, (8, 9 ag ag Women6 BMR = -22 Men6 BMR = -- 7 (*38, 9 weight in kg) 7 (2 9 height in cm) : (-80 9 age in y
Inputs: Female 108 Weight (in kg) 164 Height (in cm) 45 Age 0.8 Protein g/lb Bodywe Gender
BMR =
238
1,776
-250
Weight Goals Gain /
<--S <-Sel elec ectt Addi Additi tion onal al dai daily ly cal calor orie ies s for for g
Calorie Targets: sedentary
1,881
light
2,191
moderate
2,502
high
2,813
'""$!AR
5#GH!
M"RA!"
H#GH
g %als 1
PR!"#$ %ARB *+ * ** + ,- . , *1 .21
&A! ,* -. 3 1
g %als 1
PR!"#$ %ARB *+ * .3 0 ,- . +2 3 3 21 31
&A! 23 ,, . .1
g %als 1
PR!"#$ %ARB *+ * 32 , ,- . * . + 3 41 2,1
&A! 32 3* * * .1
g %als 1
PR!"#$ %ARB *+ * 2 + ,- . * 03 . ,1 -21
&A! . .* 01
* 00 * * 4 41
. *+ * * 4 41
LIGHT Tr < 5 reps < sets < "# set
. 24 . * 4 41
$%&'(A 5 reps p ) sets "#) sets
. 0* 3 * 4 41
HIGH Tra "# reps ) sets "#) sets
in years) ars)
ain or reduce for weight loss
ining / No Training per set lower !ody s upper !ody T' Training r set ower !ody upper !ody
ining er set ower !ody upper !ody
RENAISSANCE IET Complete t!e inputs on t!e Macro Calculator ta" #rs Inputs: 5
Meals ;er ay : !rai
Cals
<-- Select meals per day
Protein
Carbs
Fat
Non Training Day
2,191
191
238
53
ight Training Day
2,191
191
238
53
!oderate Training Day
2,502
191
357
35
"igh Training Day
2,813
191
459
24
!#$ 1
!#$ 2
!#$ %
!#$ 4
!#$ 5
Pre-Train Mid-Train Post Train
&'"T Training Day
Protein
%8
%8
%8
%8
%8
Carbs
%6
(5
24
42
42
5
0
5
21
21
Fat
!#$ 1 !#$ 2 !#$ % Pre-Train Mid-Train Post Train Protein !)D#*$T# Training Day Carbs
!#$ 4
!#$ 5
%8
%8
%8
%8
%8
54
14%
%6
6%
6%
%
0
%
14
14
Fat !#$ 1
!#$ 2
!#$ %
!#$ 4
!#$ 5
Pre-Train Mid-Train Post Train
"&'" Training Day
Protein
%8
%8
%8
%8
%8
Carbs
6(
184
46
80
80
1
0
2
10
10
Fat !#$ 1 Protein *#+T Day - No Training Carbs Fat
!#$ 2
!#$ %
!#$ 4
!#$ 5
%8
%8
%8
%8
%8
48
48
48
48
48
11
11
11
11
11
$
!#$ 6
T)T$ 1(1 2%8 5%
!#$ 6
T)T$
1(1 %5, %5 !#$ 6
T)T$ 1(1 45( 24 T)T$ 1(1 2%8 5%
Male &emale
Cals g
Carb targets
Carbs
4
sedentary
Protein
4
light
Fats
(
moderate high
Protein Target
0.5
0.,
1
0.8
1.5
0.(
2
1 1.1 1.2
Daily Calorie Change !eals -,50
5
-650
6
-550 -450 -%50 -250 -150 -50 0 50 150 250 %50 450 550 650 ,50
