Spreadsheet to calculate macro percentages

(Failed) #1

I created a Numbers spreadsheet to calculate macro percentages of each meal. You just enter the grams of protein, fat, and carbs and it calculates calories and percentages.

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I want to make it available (free of course) to anyone who would find it helpful, but I don’t know how.

I saved it in Dropbox as an .xlsx and this is the link https://www.dropbox.com/sh/juh6d3wkju0ua42/AACSWuugqDp_l2UAk5Q-nlb6a?dl=0

Does anyone know where I go from here to make it available?

I know there are lots of calculators on the App Store, but they’re all too complicated. I just wanted something simple.

(Lazy, Dirty Keto 😝) #2

Nice spreadsheet! But why 20% or less for protein?

#3

Percentages aren’t meaningful.

Protein needs are not proportional to caloric intake.

Some fat needs can be coming from stored body fat.

And there are no carb needs.

In terms of macros, the guesstimate for proteins is a lower limit, but the other two are upper limits.

(Failed) #4

That’s what I found on the web…

(Full Metal KETO AF) #5

As far as macros they aren’t rigid and will vary some naturally depending on what you want to eat among other things. I think 20% protein is on the light side for most people to feel satisfied. There’s also age and exercise factors. Older people need more protein than younger people, and bodybuilders seem to need it too. It’s a fairly controversial subject in that there’s a wide variety of eating and lifestyle involved for any one amount to be correct.

Using an app like Cronometer you can pretty easily set this kind of thing up and view it in list or graph forms. They will show trends based on what you actually ate. I just use it to track weight and nutrients mostly. But daily macro counts are recorded and available too.

(Cancer Fighting Ketovore :)) #6

You could share a link with google spreadsheets. People could also save their own copy of it and modify data as they wanted to target different percentages.

@OgreZed, it seems she’s just simply calculating percentages like how CarbMangar and other apps would, as in how much of the meal was fat, protein, carbs.

I try to target at least 85% of my calories from fat. I think she’s made something great!

#7

I would never eat more fat just to meet some guesstimate of a macro. Ideally, hunger would be my guide.

When I do track, proteins make up about 40% of my actual calories eaten. But, again, I shoot for the number of grams of proteins, not percentage of calories.

So do you create your caloric goal based on your protein needs then? Because your need for proteins is a function of lean body mass, not calories consumed.

(Failed) #8

Ok, so I deleted the last column, since it doesn’t apply to everyone.

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(Failed) #9

I downloaded a couple of apps, but they do way more than I want to. All I wanted is to calculat a meal.

(Cancer Fighting Ketovore :)) #10

No, I aim for a minimum of 50g of protein, but normally not more than 60g. I fill out my calories with fat. Carbs are usually 10-15g.

(Full Metal KETO AF) #11

@KetoCancerMom Am I right that you’re doing this to fight cancer? Trying to achieve extra fat percentage and. high ketone levels for therapeutic reasons?

:cowboy_hat_face:

(Cancer Fighting Ketovore :)) #12

Yes. Mostly aiming for glucose, as MCT oil can help with the ketones.