Overview
1. Calculate Base TDEE
Formula: (10 x weight (kg)) + (6.25 x height (cm)) - (5 x age (years) + 5)
2. Adjust for activity Level
Formula: Base TDEE X Acitivty Level
Sedentary: 1.2
Lightly active: 1.375
Moderately active: 1.55
Very active: 1.725
Super active: 1.9
Could have a formula and ask members for hours, but just straight up asking to pick their activity level might be more straight forward for everyone involved.
3. Adjust TDEE for weight loss (if required)
Formula: TDEE - 500 (max 20%)
4. Member sorted into 'Portion Group'
Formula: 200 cal brackets (1500-1700, 1701-1900, 1901-2100, 2101-2300, etc)
Sidenote: Bracket used to determine offset for portion calculations (-10%, -20%, -30% from 2,000 maintenance)
5. Meal plan template built for 2,000 maintenance
Template itself doesn't have a limit or whatever, but individual sections should average out to approximately 2,000 per day.
Ex:
300 - Breakfast
100 - Snack
1000 - Lunch
100 - Snack
400 - Supper
100 - Snack
Template also has macro ranges.
Ex:
Breakfast, 10-20 protein, 0-5 fats, 0-10 carb
Snack, 10-20 protein, 0-5 fats, 0-10 carb
Lunch, 10-20 protein, 0-5 fats, 0-10 carb
Snack, 10-20 protein, 0-5 fats, 0-10 carb
Supper, 10-20 protein, 0-5 fats, 0-10 carb
Snack, 10-20 protein, 0-5 fats, 0-10 carb
6. Auto adjust template using portion group offset
Ex -10% offset:
270 - Breakfast
90 - Snack
900 - Lunch
90 - Snack
360 - Supper
90 - Snack
Template also has macro ranges.
Ex -10% offset:
Breakfast, 9-18 protein, 0-5 fats, 0-10 carb
Snack, 9-18 protein, 0-4.5 fats, 0-9 carb
Lunch, 9-18 protein, 0-4.55 fats, 0-9 carb
Snack, 9-18 protein, 0-4.55 fats, 0-9 carb
Supper, 9-18 protein, 0-4.55 fats, 0-9 carb
Snack, 9-18 protein, 0-4.55 fats, 0-9 carb
6. Pick recipes that
Ex -10% offset:
270 - Breakfast
90 - Snack
900 - Lunch
90 - Snack
360 - Supper
90 - Snack
Template also has macro ranges.
Ex -10% offset:
Breakfast, 9-18 protein, 0-5 fats, 0-10 carb
Snack, 9-18 protein, 0-4.5 fats, 0-9 carb
Lunch, 9-18 protein, 0-4.55 fats, 0-9 carb
Snack, 9-18 protein, 0-4.55 fats, 0-9 carb
Supper, 9-18 protein, 0-4.55 fats, 0-9 carb
Snack, 9-18 protein, 0-4.55 fats, 0-9 carb