PVL Interactive Macro & Supplement Timing Planner

Plan Your Macros and Organize Your Fitness Routine

The PVL Interactive Macro & Supplement Timing Planner is an editable Excel spreadsheet that estimates daily calorie and macronutrient targets using body weight, activity assumptions, training frequency, and a chosen goal: cut, maintain, or bulk. It also includes an optional supplement timing organizer and a 12-week progress check-in.

What’s Included

• Interactive START HERE dashboard with editable inputs and estimated targets
• Macro Calculator showing calorie, protein, fat, and carbohydrate calculations
• Optional maintenance-calorie override
• Supplement Planner with optional selections and general timing prompts
• 12-week Progress Check-In for training, weight trends, energy, and notes
• Calculation guidance, sources, regression examples, and a compatibility checklist

Who Is It For?

Adults looking for a structured way to organize general fitness nutrition and track progress. The estimates are starting points, not measured energy needs or individualized nutrition prescriptions.

Digital Download Details

Editable Microsoft Excel (.xlsx) workbook. No physical item is shipped. Compatibility with specific versions of Excel or Google Sheets has not yet been fully tested.

Frequently Asked Questions

Does the spreadsheet automatically calculate macros?

Yes. Enter body weight and select a goal and activity details to see estimated calorie, protein, fat, and carbohydrate targets. You can optionally supply your own estimated maintenance calories.

Does it recommend a personalized supplement stack?

No. Every supplement option is switched off by default. The planner offers general scheduling prompts for supplements the user has already determined are appropriate; it does not diagnose deficiencies or prescribe products or doses.

Can I track my progress?

Yes. A 12-week worksheet allows optional weekly entries for weight trends, training sessions, energy, hunger, and notes.

Does this work in Google Sheets or Notion?

The current product is an Excel workbook. Google Sheets compatibility is still being tested; a native Notion template is not included.

Are the calorie targets medically accurate?

No. Calorie estimates are based on simplified assumptions and may differ from individual energy needs. Consider guidance from a qualified dietitian or clinician when needed.

Important Health Disclaimer

For general adult education only. Not intended for minors, pregnancy, eating-disorder care, or medical nutrition therapy. Supplement use can involve contraindications and drug interactions. Consult a qualified professional where appropriate.