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Based on your calorie target, this calculator will figure out how much protein, carbohydrates, and fat that you need to eat in each meal, constituting 30% calories from protein, 20% calories from fat, and 50% calories from carbohydrates – widely accepted as an optimal average for lean muscle mass. You can then further develop your diet plan by adjusting each meal’s protein, fat and carb totals and watching the effect on your calorie target.


Take the guesswork out of planning your calorie requirements for bodybuilding or dieting now with this six meal diet planner spreadsheet.





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