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by dustinsterk
3237 days ago
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When trying to cut, bulk up, or maintain weight, I have created a simple spreadsheet to calculate your TDEE and target calorie/protein/carb/fat consumption (you need to know your weight, body fat %, and how much you exercise per week):
https://docs.google.com/spreadsheets/d/1YeAgLanxOgJRAxf20cet... It works well for me as I create my meal plan in the white space (see example) looking up the values from calorieking.com EDIT: Note that this math comes from a book "Bigger, Leaner, Stronger" - calculated for Men. There is a similar book for Women that may differ. |
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