Video Walkthrough of My Macro Calculator

I wanted to show you how my spreadsheet works for calculating my macros. If you like this tool I made, let me know and I'll be happy to share it with you.

Unfortunately, there is a size limit to videos I can post, so I had to give up the sound to get it to fit.

Basically, I walk you through entering your information in the green fields. At times, you may need to enter a result from a yellow field but most of the time, the cell that needs it, will pick it up automatically. 

You'll enter your age, weight and goal weight. If you know your height in inches, great! If not, and you're bad at math, I have a mini-calculator you can use. The next thing to enter is your gender and then your activity level. 

Once these are entered, you'll see your BMR or Base Metabolic Rate and your TDEE or Total Daily Energy Expenditure. If the "For Weight Loss" field is red, you are too low. Simply click in the formula bar and adjust the default -500 to something lower like -300 or -250 so that you get to where your "weight loss" calories are higher than your BMR figure. 

You'll see your macors below. Botht the calories from each macro as well as how many grams you can from each macro. 

The way I did this was simple. I took my goal body weight and multiplied it by 1 for protein. I then took 35% of my current body weight to calculate my fat needs. What remains is what I can allocate to Carbs.