Macro Calculation Worksheet

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Dwain Phillips
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2 Macro Calculation Worksheet Step 1: Determine Base Calories Activity Multiplier Choose 10, 11 or 12 if: You have a sedentary life You work a desk job You work out 2-3x a week You re over 35 Choose 13 or 14 if: You are training for an endurance event You are under 35 You lose weight pretty easily You work a physically demanding job X = Body Wt Activity Multiplier Baseline Calories Step 2: Determine Fat, Carbs & Protein Protein: x ( ) = (Lean Body Mass*) (Grams of Protein) Carbs: x = (Body Weight**) ( ) (Grams of Carbs) Finding Fat Multiply Carbs & Protein by 4 to determine calories. Subtract Carbs and Protein calories from your total baseline calories. Protein gms x 4 = Carb gms x 4 = - = (Baseline Cals) (carbs+protein cals) (Fat Calories) Fat / 9 = (Fat Calories) (Fat Grams) 9 = (Total Calories Left ) (Grams of Fat) *If you are unsure of your lean body mass, use the calculation on the Bonus Calculation Worksheet to estimate for the sake of this calculation. **Watch when we use Lean Body Mass or Body Weight.

3 Bonus Calculation WorkSheet Estimate Body Fat Percent For Macro Calculation Goal Weight x18% = (women) x 13% = (men) - = (Goal Weight) (Multiplier result) (Use this to calculate macros) Calculating Alcohol Don t go off the label for carbs when calculating alcohol. Take the total calories and choose if you d like to use your daily carbs or your daily fat. If using fat: divided by 9 = (Alcohol Calories) (Track This Amount For Fat) If using carbs: divided by 4 = (Alcohol Calories) (Track This Amount For Carbs) *Remember: Only alcohol is calculated this way, so if you have a mixed drink, you will need to track the other mixers from the label.

4 Macro Food Lists The beauty of Flexible Dieting is that you can eat what you like. If this is all new to you, it may be helpful to have some single macro foods to help you meet your daily requirements if you are running low in one area. Remember - most foods have some fat, carbs and protein. The foods listed below are predominantly one category instead of a combination of all three. Fat: Fish oil pills Coconut oil Olive oil Butter Nuts (although some do have small amounts of protein as well) Protein Protein powers (Check the label! Some have additional carbs) Very lean Chicken Breast Fish: Orange roughy, Cod and Mahi Mahi are very low in fat. (Others like Salmon and Tuna are higher, so check before you eat!) Egg whites Turkey breast (under 1gm of fat) Carbohydrates Fruit Honey Sweet Potato Dried fruit Dates (great food cooking too!) gummy candy & other sugars (but try and stick to health options when you can!) Squash: Spagetti squash, Butternut Squash Most colorful veggies I like to use AdvoCare products for my fish oil and protein powder. There are many great options on the market, but I like this option because it is Informed Choice Certified. This is a third party company that verifies ingredients so I know my macros are right on and I m not taking in anything additional that I don't know about. Head to for more.

5 Record Your Baseline Pictures This is super important! Pick a check in day and stick to it every single week. Pictures should be taken from front, side and back and capture your full body. Wear something so you can see yourself to compare weekly. A bathing suit or bra and underwear for the ladies, and swim trunks or boxers for the men. -> Set a reoccurring appointment in your calendar right now for your weekly check in. Starting line measurements: Date: *Use your predominate side to measure and keep that consistent throughout your program. Upper thigh: Waist at your belly button: Upper Arm: Chest: If you had a body fat test done, record it here: Method used: Technicians name: Phone for retest: Body Fat Percentage: % Lbs Lean Body Mass: % Lbs Total Goal Fat To Lose: % Lbs

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7 This is a supplement to Become A Nutrition Ninja. A Proven Method To Losing Fat Without Losing Your Mind. The reasoning and calculation method may not be as understandable unless you have read the book. It can be found on Amazon by Betsy Pake. Copyright 2015 by BetsyPake.com. All rights reserved. You are welcome to print a copy of this document for your personal use. Other than that, no part of this publication may be reproduced, stored, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the author. Requests to the author and publisher for permission should be addressed to the following info@betsypake.com Limitation of liability/disclaimer of warranty: While the publisher and author have used their best efforts in preparing this guide and workbook, they make no representations or warranties with respect to the accuracy or completeness of the contents of this document and specifically disclaim any implied warranties of merchantability or fitness for particular purpose. No warranty may be created or extended by sales representatives, promoters, or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages. Due to the dynamic nature of the Internet, certain links and website information contained in this publication may have changed. The author and publisher make no representations to the current accuracy of the web information shared.