Some time ago, when I was getting more into nutrition, I stumbled on some great, simple articles on T-Nation. Based on the information I found in the articles and combining it, I have put together a little excel sheet that not only estimates your caloric needs but also gives you guidelines for the macronutrients depending of what type of diet you want to follow. Maybe its just my thing to always create an excel sheet and play around with the numbers to see what changes, but if something useful comes out from it, why not share it? I don’t want to go to into the topic of nutrition in this post, for that I suggest you read the articles the worksheet is based on first. Credits to Christian Thibaudeau and Chris Lockwood for the great information provided in the following articles:
More muscle less guesswork by Chris Lockwood
Nutrition for Newbies 1 by Christian Thibaudeau
Nutrition for Newbies 2 by Christian Thibaudeau
All I want is to provide you with the Excel-Sheet that does the relevant calculations for you so that you have an easy to use tool to quickly estimate your caloric needs. You can find the sheet in the Download section
Enjoy, and let me know what features are missing to a calorie calculator so that I can make a more advanced version in the future.
Alex