A clean, editable Google Sheets template that calculates TDEE, BMR, and macro targets for any coaching goal โ cut, bulk, recomp, or maintenance. Copy to your Drive, plug in client data, hand it over.
No setup, no learning curve. Open the tool, plug in your data, get your result.
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Copy to your Drive
Click the link, hit 'Make a copy' in Google Sheets, and the template lands in your Drive. You own it. Edit, brand, or share with any client without affecting the original.
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Plug in client data
Enter age, weight, height, gender, activity level, and goal (cut / bulk / recomp / maintain). The sheet auto-calculates BMR (Mifflin-St Jeor), TDEE, and target macros.
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Export for client check-ins
Print, PDF, or share the live sheet directly with your client. Use it weekly to recalculate as weight changes โ the formulas update automatically.
Features
Built for how coaches actually work
Not a generic tool repurposed for fitness โ designed from the ground up for the way coaching businesses operate.
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Mifflin-St Jeor BMR
Uses the gold-standard Mifflin-St Jeor equation for BMR calculation โ the most accurate formula for healthy adult populations per the Journal of the Academy of Nutrition and Dietetics.
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4 goal presets
Built-in calorie adjustments for fat loss (โ20%), recomp (โ10%), maintain (0%), and lean gain (+10%). Override any preset with your own deficit or surplus number.
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Smart protein targets
Auto-calculates protein per kg of bodyweight based on goal โ 2.2g/kg for cuts to preserve muscle, 1.6g/kg for maintenance, customisable per client.
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Activity multipliers
Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9). Pick the right one and TDEE updates instantly.
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Client-ready output
Clean output section with target calories, protein, carbs, fats โ designed to PDF cleanly or paste into client emails. No spreadsheet clutter in the deliverable.
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Fully editable
It's a Google Sheet. Edit formulas, add brand colours, insert your logo, build extra tabs. The starting point is built โ you own the customisation.
Stop using free online macros tools. Use one built for coaching.
Owned by you, branded by you, edited by you. One template, infinite clients.
It's a Google Sheets template you copy to your own Drive. We chose this format because most coaches already work in Sheets โ no new tool to learn, no login, no friction. You own the copy and can edit anything.
Which BMR formula does it use?
Mifflin-St Jeor โ the most accurate BMR formula for healthy adults according to a 2005 meta-analysis published in the Journal of the American Dietetic Association. We avoided Harris-Benedict because it overestimates by 5โ10% in modern populations.
Can I edit the formulas to fit my coaching style?
Yes โ it's a Google Sheet, fully editable. Change protein multipliers, add a hydration calculator, build a custom carb cycling tab, edit deficit percentages. The starting point is solid; the customisation is yours.
Do I need a Google account?
Yes, to copy the template you need a free Google account. The template itself is free forever โ no payment, no upgrade tier.
Does it work for plant-based / vegan macros?
The base calculator works for any diet โ it calculates macros, not food sources. You'll want to add a custom protein source tab if you're working primarily with plant-based clients, but the underlying numbers are diet-agnostic.
Can I share the populated sheet with my client?
Yes โ Google Sheets' share function lets you give clients view-only or comment access. Many coaches use this as their weekly check-in artefact: update the weight, share the new macros.
Is there a web-based version coming?
We're building an interactive web calculator that we'll release as a separate tool. For now, the spreadsheet is the recommended format because it's more flexible โ you can customise it for your specific coaching style.
What if my client's TDEE seems too high or low?
BMR formulas are estimates โ actual TDEE can vary ยฑ10โ15% based on NEAT, sleep, stress, and individual metabolic differences. Use the calculator as a starting point and adjust based on real-world weight trend over 2โ3 weeks.