This is a simple guide to calculating your calories and macros for beginners!
Input your own values where the red arrows are pointing and the spreadsheet will do the rest for you!
At the bottom you will see the totals + what you should do if you want to gain or lose weight/fat. If you have any questions please comment below or message/email me.
If you want any more help with nutrition e.g. meal plans, email me at [email protected]
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