![]() *Net calories consumed = total calories consumed - exercise calories burned. Net Calories Consumed* / DayĒ,830 Calories / Day Based on your answers, here are your suggested nutrition and fitness goals. Your Suggested Fitness And Nutrition GoalsĬongratulations! Your personalized diet and fitness profile is now complete. Trying to build more lean mass is 106 grams enough for me? I work out 5 days a week for 60 mins on targeted muscle groups, 1 day is cardio. I'm just starting out to plan my nutrition and ensure I get enough protein from my diet. ![]() This spreadsheet is free, and I downloaded it atįeedback? other ideas or free software tools relating to our goals? If anyone else has something similar, please post it as I for one like seeing the alternatives out there to achieve goals. In looking for something to aid my own calorie monitoring, this looks to be just the ticket. I'm sure some would want something that could monitor your creatine or 'good fats' intake for instance. you might be able to modify the sheet for more unusual items too but i've not tried it. Vitamin D helps prevent bone disease like. ![]() Our bodies do not produce vitamin D, but we need it to regulate the absorption of calcium and phosphorous. I added my protein supplements as well, you can basically add anything you consume that falls under the usual food nutrition specs. Getting Enough Vitamin D Now Can Pay off in the Future. And you have to remember to check serving sizes as well. The spreadsheet has menu items already loaded into it, but of course no such spreadsheet can have everything, so you do have the ability to edit the menu option sheets and add your own food items with their respective specs pretty cool i thought. FitDay or other food counting software Food labels but be aware food manufacturers have a bad habit of not being truthful about how many carbs are in their products. And there's probably more to it than that which i haven't yet discovered. This isn't my creation, just something I found and will give a short summary about what it is and where to grab it.Įasy Calorie Counter excel spreadsheet is a robust spreadsheet with macros that gives you the ability to quickly enter your meal data generate the specs of those meals (calories, protein etc) see the meal and overall day totals and log that data to a calender sheet for daily logging. If this is duplicated somewhere else, sry, i did a quick forum search and didn't quickly see it. Not sure if this should be under fat loss or nutrition (or both) moderator feel free to move it as you wish.
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