Hey guy's it's me your lord and master elliot. Due to the boredom at work and the recent wave of people asking about BMR I decided to put some of my payroll time to work and put the Harris-Benedict Formula onto an excel spreadsheet where all you have to input is your weight, height, and age and it gives you your BMR as well as your cutting and bulking cals/grams..

Cutting
The cutting formula is calculated in a 50% protein, 35% fat and 15% carb ratio and dips 250 Calories under your BMR..

Bulking
The bulking formula is calculated in a 40% protein, 20% fat and 40% carb ratio and exceeds your BMR by 500 calories..

This, however, is only made for males.. Sorry ladies.. I will however make another spreadsheet for the ladies tonight and post it in this thread.. I hope this helps some of you guys.. Please do remember that this is an indication of your cal intake not the bible..

http://www.geocities.com/arelliotness/harris-elliot.xls

Elliot..