Calorie Calculator Template
Weight? 0 Enter in Clients Weight
kg Conversion 2.2
Step 1 kg Bodyweight 0.00 Weight in lbs divided by kg conversion
Sex? M Enter Sex - M for Male or F for Female
Sex Factor 1
Step 2 Equation 0.00 24 x Sex Factor x Bodyweight in kg
Step 3 Lean Multiplier? 0 Enter in Lean Factor Multiplier - Based on Body Fat Range Chart Men
Factor % Body Fat Multiplier
Step 4 BMR 0.00 Step 2 x Step 3 1 10-14 1
2 14-20 0.95
Step 5 Activity Level? 1.35 Enter Daily Activity Multiplier based on chart below 3 20-28 0.9
4 Over 28 0.85
Activity Level Chart Women
1.3 = Very Light - Little walking - almost nothing Factor % Body Fat Multiplier
1.55 = Light - Small Daily activity - example -teacher 1 14-18 1
1.65 = Moderate - Jogging, Weight training 2 hours a day 2 18-28 0.95
1.8 = Heavy - Manual Labbor or 2-4 hours of training 3 28-38 0.9
2 = Very Heavy - Activity for 8+ hours & Heavy Training 2+ hours 4 Over 38 0.85
Step 6 Caloric Requirements 0 Required number of calories to maintain Weight
-500 Moderate Weight Loss - 1lb of fat loss per week
-1000 Aggressive Weight Loss - 2 lb of fat loss per week
100 Muscle gain without fat gain
Step 7 Target Calories 0 C28 + weight strategy - Must Pick from C31, C32, C33
Number of Meals? 5 Enter Max number of Meals Client will Realistically Eat
Step 8 Estimated Calories/ Meal 0
10 Nutrition Tips to Succeed - Not all Required
Never Eat a Meal over 550 calories -If you do your body will send the excess calories to be stored
1 as fat immediately because it can only handle so much at one time
2 Never go more than 4 hours without eating - Eating often keeps your metabolism high.
Try to have each meal be high in protein with a complex carb. Do not eat a meal without it
3 including protein. Protein slows the absorbtion of carbs and builds muscle.
Eat what you need - Think of what type of energy you will be using in the hours following your each
Example - don't eat many carbs before bed & try to limit simple carbs such as sugar to only
around gym time or exercise times - when energy output will be high
Be sure to count the marinades, dressing, or condiments used during each meal - they have
5 calories. Zero Calorie Spray butter is a life saver.
Only drink zero calorie drinks. Drinks are not filling and are too high in calories to be included in a
6 reduced calorie diet.
Buy Whey protein & a slow release protein such as micellar matrix or muscle milk, and EFA
7 (essential fatty acids) pills.
EFA's are good fats that are essential to health….especially in a calorie restricted diet.
Eat Salads with low calorie dressings - Salads are nothing but fiber so they make you feel full with
8 very little calories
Drink 1 gallon of water a day - Drinking water helps you lose water weight because the body
9 doesn't hold onto it since it knows you are giving it plenty. - Limit Sodium.
Don't Cheat for 1 month - If you cheat too early you may fall of the wagon since you don't have
10 much invested. Success breeds more success.