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Nutrition & Fitness Math

BMI, calorie needs, macros, meal plans, training volume, 1RM and heart-rate zones: build the numbers behind fitness in a live spreadsheet that checks every cell.

9 lessons 9 labs 1.9 h Certificate

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The first lesson is free — no account needed.

Lessons

  1. BMI, its limits & waist-to-height ratioLab12 minFree
  2. BMR (Mifflin-St Jeor) & TDEE with activity factorsLab14 min Pro
  3. A calorie target for your goalLab12 min Pro
  4. Macro split: protein, fat & carbs in gramsLab12 min Pro
  5. Meal plan nutrient totals with SUMPRODUCTLab13 min Pro
  6. Training volume & progressive overloadLab13 min Pro
  7. 1RM estimates (Epley, Brzycki) & training percentagesLab13 min Pro
  8. Heart-rate zones: 220 − age vs KarvonenLab13 min Pro
  9. Hydration & tracking progress with 7-day averagesLab12 min Pro