excel meal planner calorie and macro goals

EXCEL MEAL PLANNER CALORIE AND MACRO GOALS FOR FREE

Note that this calculator provides broad estimates only of macronutrient percentages for three general diet types for the average person. It can also safely reduce your total number of daily calories to account for weight loss goals. The calculator can provide general macronutrient percentages for the Mediterranean diet, a high-protein diet and a low fat diet. Once your daily number of calories is available, the calculator offers a percentage breakdown of how many daily calories should be sourced from carbohydrates, fats and proteins based on your preferred diet and personal goals. It utilizes the Mifflin-St Jeor equation to provide these calculations, as the American Council on Exercise (ACE) suggests this is the most accurate method for estimating basal metabolic activity. The Forbes Health Macro Calculator first estimates the number of calories your body burns daily based on your basal metabolic rate (BMR) and an activity multiplier that reflects how much you exercise in a given week and the thermic effect of food. Explore Weight Loss Plan From Our Featured Partners Each macronutrient’s wide recommended range helps account for the fact that individual nutrition needs can vary significantly, she adds. The Food and Nutrition Board of the Institutes of Medicine (IOM) recommends the average person source 45% to 65% of their daily calories from carbohydrates, 10% to 35% of their daily calories from protein and 20% to 35% of their daily calories from fat, says Toby Amidor, a New York City-based registered dietitian and Forbes Health Advisory Board member. Myriad plant and animal food sources provide protein, such as chicken, beans and eggs. In addition to producing energy, protein is an important nutrient for collagen production, which helps build and repair muscles and bones, and it helps regulate the functions of protein hormones like insulin. Protein contains amino acids, which are vital building blocks for many bodily functions. Alternatively, consuming unsaturated fats may help lower cholesterol levels. A diet that contains too much saturated fat could contribute to elevated cholesterol levels, and research suggests this type of fat should comprise no more than 6% of total fats consumed. Dietary fats are organized into two subgroups: saturated fats and unsaturated fats. Dietary fiber, which can further be subcategorized as soluble fiber or insoluble fiber, may also help with feelings of satiety and contribute to stabilizing blood sugar levels following a meal.įats are another important source of dietary energy and aid in the absorption of certain fat soluble vitamins, such as A, D, E and K. Meanwhile, fiber isn’t broken down by the body and instead may contribute to healthy digestion in the form of stool regularity, as well as normal cholesterol levels. Sugars and starches are converted into glucose that the body uses for energy.

Common whole food sources of carbohydrates include fruits, vegetables, whole grains and legumes. While each macronutrient functions differently in the body, all three contribute to generating energy (calories) and are necessary elements of nutrition.Ĭarbohydrates can be broken down into three subcategories-sugars, starches and fiber-all of which are important for overall health. Macronutrients-carbohydrates, fats and proteins-are the three types of essential nutrients we consume in the largest quantities that account for daily calorie intake. Macro Calculator: Determine Your Daily Macronutrient Needs While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof. The compensation we receive from advertisers does not influence the recommendations or advice our editorial team provides in our articles or otherwise impact any of the editorial content on Forbes Health.

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EXCEL MEAL PLANNER CALORIE AND MACRO GOALS FOR FREE

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Excel meal planner calorie and macro goals