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Female Age US Height (in) Weight (lbs) BMR
70 165 1584.25
If If If If If
1901.1 2178.34 2455.59 2732.83 3010.08
you you you you you
are are are are are
sedentary (little or no exercise) lightly active (light exercise/sports 1-3 days/week) moderatetely active (moderate exercise/sports 3-5 days/week) very active (hard exercise/sports 6-7 days a week) extra active (very hard exercise/sports & physical job or 2x training)
sedentary (little or no exercise) lightly active (light exercise/sports 1-3 days/week) moderatetely active (moderate exercise/sports 3-5 days/week) very active (hard exercise/sports 6-7 days a week) extra active (very hard exercise/sports & physical job or 2x training)
Record you calorie needs in the green cell below (Based on BMR and activity level from 3333 Record your weight again in the green cell below (in pounds). Update weekly based on 177
What percentage of your calories would you like to come from fat? Enter a decimal betw 0.35
How many grams of protein per pound of bodyweight would you like to eat? .82 is enou 0.8
What percentage of your weekly deficit would you like to come from cardio? Enter a dec 0
How many pounds per week would you like to lose or gain? Gain expressed as a positiv -2.2 Weekly Deficit or Surplus (negative is deficit, positive is surplus) -7700 Weekly Calorie needs 15631
Weekly Cardio Calories (if in a deficit) 0
Diet options (cutting): Same macros every day Calories 2233 Protein 141.6 Fat 86.8389 Carbs 221.263 Maintenance on training days, deficit of off days. Lifting 2 days per week. Training days Calories 3333 Off days Calories 1793 Protein 141.6 Protein 141.6 Fat 129.617 Fat 69.7278 Carbs 400.013 Carbs 149.763 Maintenance on training days, deficit of off days. Lifting 3 days per week. Training days Calories 3333 Off days Calories 1408 Protein 141.6 Protein 141.6 Fat 129.617 Fat 54.7556 Carbs 400.013 Carbs 87.2
Maintenance on training days, deficit of off days. Lifting 4 days per week. Training days Calories 3333 Off days Calories 766.333 Protein 141.6 Protein 141.6 Fat 129.617 Fat 29.8019 Carbs 400.013 Carbs -17.0708 Maintenance on training days, deficit of off days. Lifting 5 days per week. Training days Calories 3333 Off days Calories -517 Protein 141.6 Protein 141.6 Fat 129.617 Fat -20.1056 Carbs 400.013 Carbs -225.613
activity level from Sheet 1 to start, then Sheet 3, C30 after you have a week of data)
e weekly based on C26 in Sheet 3
Enter a decimal between .2 and .5. Lower numbers are better if you're more active or just love carbs.
to eat? .82 is enough for most people, most of the time. 1.3 is the upper limit for "better safe than sorry."
cardio? Enter a decimal between 0 and .3. Leave 0 if in a surplus
pressed as a positive number between .25 and 1.5, loss expressed as a negative number between -.5 and -3
Weekly Cardio Calories (if in a surplus. Not mandatory. But if you do cardio, fill it in here. Leave blan 0 Diet options (bulking): Same macros every day Calories 2233 Protein 141.6 Fat 86.8389 Carbs 221.263 Small deficit on off days, Surplus on training days. Lifting 5 days per week. Off days Calories 2999.7 Training dCalories 1926.32 Protein 141.6 Protein 141.6 Fat 116.655 Fat 74.9124 Carbs 345.851 Carbs 171.427 Small deficit on off days, Surplus on training days. Lifting 4 days per week. Off days Calories 2999.7 Training dCalories 1657.98 Protein 141.6 Protein 141.6 Fat 116.655 Fat 64.4768 Carbs 345.851 Carbs 127.821
Small deficit on off days, Surplus on training days. Lifting 3 days per week. Off days Calories 2999.7 Training dCalories 1210.73 Protein 141.6 Protein 141.6 Fat 116.655 Fat 47.0841 Carbs 345.851 Carbs 55.1442 Small deficit on off days, Surplus on training days. Lifting 2 days per week. Off days Calories 2999.7 Training dCalories 316.25 Protein 141.6 Protein 141.6 Fat 116.655 Fat 12.2986 Carbs 345.851 Carbs -90.2094
st love carbs.
er safe than sorry."
r between -.5 and -3
ll it in here. Leave blank if cutting)
Calorie Intake Sunday Monday Tuesday Wk Start Wednesday Thursday Friday Saturday Weekly total Weekly average Goals
Calorie Intake Cardio calories Net calories 0 0 0 0 2218 0 2218 2227 0 2227 0 0 0 0 0 0 4445 0 4445 635 0 635 15631 15631 ^Fill in this cell with Diet Setup, F25 if in a deficit
Sunday Monday Tuesday 222.74 Wednesday 222.52 <-Start Thursday Friday Saturday Weekly average 63.60857143 Last Week's Average 177 Weight gained/lost -113.3914286 Real Calorie surplus/deficit -396870 Net calorie level (intake min 4445 Base Metabolic rate 2900 ^Put in Diet Setup, B4 for next week
Working in kilos? Enter weight here 101 Weight in pounds: 222.7454
h Diet Setup, F25 if in a deficit, or J25 if in a surplus
Base metabolic rate Waist Circumference Hip circumference 3333.32 107.2 103