Based on algorithms and formulae included in the book Nutrition for Sport by Anita Bean (7th Edition, 2013)
                     Instructions: Just populate the inputs table (items marked in orange), at the moment, spellings have to match those in the tables since there is no error checking. You can check the 
                     correct values are input by comparing factors with those in the tables. Read off requirements from the green box... if you use MyFitnessPal, adjust target calories to Base Level Requirement, 
                     which includes your average exercise/training and the percentages of carbs, protein and fat to those in the green box. MyFitnessPal will then reach the target grammes if you meet your 
                     calorie target.
                                                         inputs
                                                Name      Clare                RMR factors
                                                  Age      37                       F1         F2
                                           Weight (kg)     46     kg               8.7        829
                               Gender (lower case m/f)      f                   age range     31-60
                                                                                            min
                                          Activity level Sedentary            Activity factor:    1.4
                          weight loss (yes/no) less 15%    no                         factor       1
                                          Training load moderate                      factor       5
                   Athlete type (endurance, power, etc) endurance                     factor      1.2
                     Calorie requirement                     2014Calories/day
                                                          min         max
                     Carbohydrate needs (g)               230         322     g/day
                     Protein needs                         55          64     g/day
                     Fat needs                             52          97     g/day
                     MyFitnessPal targets (% g/day)                             averages
                     Carbohydrate                         68%         67%          67%
                     Protein                              16%         13%          15%
                     Fat                                  15%         20%          18%
                                                      note: minima set to RNI in general
                     Vitamin A                                 0.6            mg/day
                     Vitamin C                                  40       1000mg/day
                     Calcium                                  700             mg/day
                     Iron                                     14.8            mg/day
                     Cholesterol                      No recommendations as mg/day
                     Sodium                                  1600             mg/day
                     Potassium                               3500             mg/day
                                                            1
                    Maintenance Calorie intake:   1389.28Calories/day
                  Weekly exercise                    4370Calories/week
                  average/day =                       624Calories/day
                  Carbohydrate                        920       1288Calories/day
                  Protein                             221        258Calories/day
                  Fat                                 468        873Calories/day
                                                    2
Based on algorithms and formulae included in the book Nutrition for Sport by Anita Bean (7th Edition, 2013)
 Just populate the inputs table (items marked in orange), at the moment, spellings have to match those in the tables since there is no error checking. You can check the 
correct values are input by comparing factors with those in the tables. Read off requirements from the green box... if you use MyFitnessPal, adjust target calories to Base Level Requirement, 
which includes your average exercise/training and the percentages of carbs, protein and fat to those in the green box. MyFitnessPal will then reach the target grammes if you meet your 
                                           gender             m            f
                                             Activity levels
                                                   Sedentary      1.4      Mostly seated or standing activities during the day
                                                   Moderate       1.7      Regular brisk walking or equivalent during the day
                max                                    Active      2       Generally physically active during the day
                                Calories for typical activities (alternatively use smart monitors such as HRMs)
                         7                                      kcal/hr    hrs/wk total
                       1.4           Aerobics (high intensity     520                    0
                                     Aerobics (low intensity)     400            2    600
                                                  Badminton       370                    0
                                            Boxing (sparring)     865                    0
                                            Cycling (16km/h)      385            2    770
                                             Cycling (9km/h)      250                    0
                                                         Judo     760                    0
                                            Rowing machine        445                    0
                              Running (3.8 min/km, 6'/mile)      1000                    0
                              Running (5.6 min/km, 9'/mile)       750            4   3000
                                                      Squash      615                    0
                                             Swimming (fast)      630                    0
                                              Tennis (singles)    415                    0
                                              Weight training 270 to 450
                                                      custom        -
                                                                                     4370
                                based on a 65kg athlete (will be greater for heavier and less for lighter athletes)
                                                                3
                             RMR factors          F1     F2        Training load
                                     male 10-18  17.5    651        Carbohydrate (g/kg)
                                     male 18-30  15.3    679
                                     male 30-60  11.6    879       Athlete type
                                    female 10-18 12.2    746            Protein (g/kg)
                                    female 18-30 14.7    496
                                    female 30-60 8.7     829
                                                4