Macronutrient Target Calculator - Alan Aragon's Formula

Step 1 Customising to fit your brand. Save this copy with the same name on your desktop

Then Save As- (your company name) Macro Calculator

Step 2 Branding with your own colours

Step 3 Change the font to your own font.

Thank you for downloading this spreadsheet! If you have any difficulties please e-mail us at:

info@elitefitnessmentor.com

Note - this spreadsheet looks best on a desktop or a laptop computer. It's still perfectly usable on mobile or a tablet, but you may lose some of the aesthetically pleasing features.

Don't be unaesthetic.

For more information about AAUKC 2014 and tickets, please visit:

www.aaukc.com

Brand consistency is key. So we recommend editing your banner with your colour scheme - simply highlight rows 1-15 & select your brand's colour. Top it off with adding a .png file of your logo, and deleting ours

Keep a constant colour scheme throughout. I would recommend changing the gold and purple cell/areas to match your brand, and the font colour too.

Change the pie chart colours- You can do this by clicking on separate parts of the pie chart, going to 'Fill Section' and select your brand colours. P.S. Also click on the title and values and change the font.

Simply highlight the columns that your text is in and choose your font from the font tab.

Step 4 Resize rows/colums to fit your font etc.

Click on the column or rows and resize to make sure the text fits in the cells properly

Step 5

Step 6 Delete this tab (on your company brand version) and you are all set to send it out to your clients!

Step 7 Read the next few tabs for guidelines on setting macros for your clients

Disclaimer: EFM do not take any responsibility for your macro prescriptions and their impacts on your clients' health.

There is a hidden sheet called 'List References - IGNORE'. Make sure you DO NOT DELETE as this allows for the dropdown box list to function correctly

Macronutrient Target Calculator - Alan Aragon's Formula

Save this copy with the same name on your desktop

Then Save As- (your company name) Macro Calculator

Thank you for downloading this spreadsheet! If you have any difficulties please e-mail us at:

info@elitefitnessmentor.com

Note - this spreadsheet looks best on a desktop or a laptop computer. It's still perfectly usable on mobile or a tablet, but you may lose some of the aesthetically pleasing features.

Don't be unaesthetic.

For more information about AAUKC 2014 and tickets, please visit:

www.aaukc.com

Brand consistency is key. So we recommend editing your banner with your colour scheme - simply highlight rows 1-15 & select your brand's colour. Top it off with adding a .png file of your logo, and deleting ours

Keep a constant colour scheme throughout. I would recommend changing the gold and purple cell/areas to match your brand, and the font colour too.

Change the pie chart colours- You can do this by clicking on separate parts of the pie chart, going to 'Fill Section' and select your brand colours. P.S. Also click on the title and

Simply highlight the columns that your text is in and choose your font from the font tab.

Resize rows/colums to fit your font etc.

Click on the column or rows and resize to make sure the text fits in the cells properly

Delete this tab (on your company brand version) and you are all set to send it out to your clients!

Read the next few tabs for guidelines on setting macros for your clients

Disclaimer: EFM do not take any responsibility for your macro prescriptions and their impacts on your clients' health.

There is a hidden sheet called 'List References - IGNORE'. Make sure you DO as this allows for the dropdown box list to function correctly

General Guidelines For Nutrition Planning

10 Essential Characteristics of a Successful, Healthy Diet

1. Respects personal taste preference

2. Supports physical and mental performance goals

3. Covers macro- and micronutrient needs

4. No unnecessary/scientifically unfounded food restrictions

5. Respects medical intolerances/allergies

6. Convenient

7. Affordable

8. Socially acceptable

9. Compatible with personal ideologies

10. Sustainable in the long-termAragon, AA. 10 Essential Characteristics of a Healthy Diet, AAUKC 2013

Factors In Long-Term Weight Maintenance

1. Social Support

2. Greater Initial Weight Loss

3. Reduced Frequency of Snacks

4. Flexible Control Over Intake

5. Self-Monitoring

6. Coping Capacity; Capacity to Handle Cravings And Sustain Restraint

7. More Confidence; More Proactivity

Note - The numbers derived from formulas are hypothetical at best. Please use your common sense when advising on macronutrient and calorie targets.

8. Stability In Life Elfhag K, Rossner S. Obes. Rev. 2005 Feb; 6(1): 67-85

General Guidelines For Nutrition Planning

Basic/Flexible Template of a 'Healthy' Diet

Note - The numbers derived from formulas are hypothetical at best. Please use your common sense when advising on macronutrient and calorie targets.

Aragon, AA. Basic/Flexible Template of a 'Healthy' Diet, AAUKC 2013

Basic/Flexible Template of a 'Healthy' Diet

Aragon, AA. Basic/Flexible Template of a 'Healthy' Diet, AAUKC 2013

Macronutrient Target Guidelines

Fat RequirementsIt appears that the risk for EFA deficiency can occur at fat intakes below 10%

Note - The guidelines given here are based off the body of evidence. Individual response to macronutrient targeting should also be considered, and targets adjusted

accordingly.

The amount of total energy as fat in the diet can vary from 10 to 50% without adverse effects on short-term health

The Acceptable Macronutrient Distribution Range (ADMR) of 20-35% of total energy is a safe, reasonable and flexible target range for long-term intakes

This translates to approxiately 0.6-1.2 g/kg of fat, depending on individual preference, tolerance and goal

Macronutrient Target Guidelines

Carbohydrate Requirements

Note - The guidelines given here are based off the body of evidence. Individual response to macronutrient targeting should also be considered, and targets adjusted

accordingly.

Once protein and fat requirements are set, the remainder of calories come from carbohydrates.

Alan's Macro Calculator ( in kgs )

Client DetailsClient name

Client weight (kg)

Current

Target

Activity level (8-11)

Activity Level Guide

8 Sedentary Female

9Moderately Active Female or Sedentary Male

10Very Active Female or Moderately Active Male

11 Very Active Male

Average weekly training hours

Total Daily Energy Expenditure - TDEE (kcal)

0

Total Weekly Energy Expenditure - TWEE (kcal)

ONLY EDIT THE CELLS IN GOLD

Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours (include any cardio or conditioning work) and you will be given daily and weekly calorie targets.

Then select g/kg BW targets for protein and fat, and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to purple and you're good to go! This

spreadsheet is best for active, athletic individuals - under 2 hours' activity per week and it tends to underreport.

0

For more information about AAUKC 2014 and tickets, please visit:

www.aaukc.com

Alan's Macro Calculator ( in kgs )

Macronutrients

Macro g/kg (target BW) g kcal % total kcal

PRO 0 0 #DIV/0!

Fat 0 0 #DIV/0!

CHO ------- 0 0 #DIV/0!

% of carb intake g

Fibre 0

ONLY EDIT THE CELLS IN GOLD

Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours (include any cardio or conditioning work) and you will be given daily and weekly calorie targets.

Then select g/kg BW targets for protein and fat, and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to purple and you're good to go! This

spreadsheet is best for active, athletic individuals - under 2 hours' activity per week and it tends to underreport.

Macronutrient Percentage SplitPRO Fat CHO

For more information about AAUKC 2014 and tickets, please visit:

www.aaukc.com

Macronutrient Percentage SplitPRO Fat CHO

Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours (include any cardio or conditioning work) and you will be given daily and weekly calorie targets.

Then select g/kg BW targets for protein and fat, and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to purple and you're good to go! This

spreadsheet is best for active, athletic individuals - under 2 hours' activity per week and it tends to underreport.

Alan's Macro Calculator ( in lbs )

Client DetailsClient name

Client weight (lbs)

Current

Target

Activity level (8-11)

Activity Level Guide

8 Sedentary Female

9Moderately Active Female or Sedentary Male

10Very Active Female or Moderately Active Male

11 Very Active Male

Average weekly training hours

Total Daily Energy Expenditure - TDEE (kcal)

0

Total Weekly Energy Expenditure - TWEE (kcal)

ONLY EDIT THE CELLS IN GOLD

Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours (include any cardio or conditioning work) and you will be given daily and weekly calorie targets.

Then select g/lb BW targets for protein and fat, and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to purple and you're good to go! This spreadsheet is

best for active, athletic individuals - under 2 hours' activity per week and it tends to underreport.

0

For more information about AAUKC 2014 and tickets, please visit:

www.aaukc.com

Alan's Macro Calculator ( in lbs )

Macronutrients

Macro g/lb (target BW) g kcal % total kcal

PRO 0 0 #DIV/0!

Fat 0 0 #DIV/0!

CHO ------- 0 0 #DIV/0!

% of carb intake g

Fibre 0

ONLY EDIT THE CELLS IN GOLD

Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours (include any cardio or conditioning work) and you will be given daily and weekly calorie targets.

Then select g/lb BW targets for protein and fat, and a fibre target as a % of carbohydrate intake. If fibre intake is below 20g, the cell will remain highlighted red. Above 20g, it will change to purple and you're good to go! This spreadsheet is

best for active, athletic individuals - under 2 hours' activity per week and it tends to underreport.

Macronutrient Percentage SplitPRO Fat CHO

For more information about AAUKC 2014 and tickets, please visit:

www.aaukc.com

Macronutrient Percentage SplitPRO Fat CHO

Fill in your client's name, current and target weight, and an activity level according to the guide. Input the average weekly training hours (include any cardio or conditioning work) and you will be given daily and weekly calorie targets.

Then select g/lb BW targets for protein and fat, and a fibre target as a % of carbohydrate intake. If fibre intake is below This spreadsheet is

best for active, athletic individuals - under 2 hours' activity per week and it tends to underreport.