Down eight pounds in seven weeks. Sharing my TDEE spreadsheet.

shadow2soul

Thanks for sharing. I plugged in my data from Jan 8 the to today and the TDEE it came back with is about what I expected.

Jilliankosto

Do you know where I can find an accurate tool for calories burned during exercise? For example I have a treadmill I use at various speeds and inclines and the other day I used it for 90 minutes, when I logged it in MFP under “stair-treadmill ergometer,general” it says I burned 1,001 calories- seems kinda high?

Second question- when inputting daily calories do I put the amount after exercise? The reason I ask is because it seems ridiculously low, going back to the example of the other day when I supposedly burned 1,001 calories my intake was 1490 so if I minus 1001 would I put 489 cal into the spreadsheet?

Thanks

shadow2soul

Jilliankosto wrote: »

Do you know where I can find an accurate tool for calories burned during exercise? For example I have a treadmill I use at various speeds and inclines and the other day I used it for 90 minutes, when I logged it in MFP under “stair-treadmill ergometer,general” it says I burned 1,001 calories- seems kinda high?

Second question- when inputting daily calories do I put the amount after exercise? The reason I ask is because it seems ridiculously low, going back to the example of the other day when I supposedly burned 1,001 calories my intake was 1490 so if I minus 1001 would I put 489 cal into the spreadsheet?

Thanks

1) That's another name for a stair climber. Personally I would log it by average speed. The extra calories burned from the incline can be a buffer for inaccurate logging.

2) You put your total calorie intake in this spreadsheet. So in your case 1490.

Jilliankosto

[/quote]

1) That's another name for a stair climber. Personally I would log it by average speed. The extra calories burned from the incline can be a buffer for inaccurate logging.

2) You put your total calorie intake in this spreadsheet. So in your case 1490.[/quote]

Thanks for your response. Maybe this is a stupid question but how come I log total calories without considering the amount burned during exercise?

DevilsFan1

Jilliankosto wrote: »

1) That's another name for a stair climber. Personally I would log it by average speed. The extra calories burned from the incline can be a buffer for inaccurate logging.

2) You put your total calorie intake in this spreadsheet. So in your case 1490.

Thanks for your response. Maybe this is a stupid question but how come I log total calories without considering the amount burned during exercise?
[/quote]

The amount burned during exercise will be accounted for in your weight. Calories in is simply the amount you eat each day. Your weight at the end of the week will tell you whether you used more calories than you consumed that week. If you weight went up, you didn't burn as many calories as you consumed. If you weight goes down, you consumed fewer calories than you burned through activity including exercise.

If you exercise routine is pretty much the same every week, there's no issue. The spreadsheet will be as accurate as your food and weight logging. If you run a marathon one week, the results may get out of whack for a bit, but over a few weeks they will settle back to a reasonable estimate. Hope this makes sense.

shadow2soul

Jilliankosto wrote: »

1) That's another name for a stair climber. Personally I would log it by average speed. The extra calories burned from the incline can be a buffer for inaccurate logging.

2) You put your total calorie intake in this spreadsheet. So in your case 1490.[/quote]

Thanks for your response. Maybe this is a stupid question but how come I log total calories without considering the amount burned during exercise?
[/quote]
Because TDEE should include exercise. If you subtract it from what you have eaten the spreadsheet will end up giving you a number that is lower than your actual TDEE.

My TDEE is around 2500. I know this from my years of tracking and monitoring my weight. The spreadsheet came back with a TDEE of 2525 based on my weight and total intake for the past 4 weeks.

If I put in Net consumed calories it comes back with a value of 1885. That is much lower than my actual TDEE, because it no longer includes the calories I burned as a result of exercise.

Jilliankosto

Thanks DevilsFan and Shadow2Soul for the explanations, it makes sense.

Rayman79

Thanks OP, I might download this and give it a try when I get home. I made my own TDEE calculator on excel, with pretty graphs and everything . It has come out pretty close to what I would expect with a sedentary job and my level of exercise (not too much other than resistance training).

If I get a fitness tracker (or perhaps I'll use my Samsung Health data once I have a decent enough baseline) I'll try using the activity levels from there to further refine the calcs to generate a BMR number too.

It is pretty easy for anyone to workout themselves if you're halfway decent with excel - but I'm happy to share my spreadsheet if anyone wants it - just PM me and I'll put it up on google docs. You just have to enter your weight and total calorie intake daily, any less frequent than that (especially caloric intake) the less reliable the TDEE data will be. You can enter protein and measurements also - for graphs.

Lovee_Dove7

DevilsFan1 wrote: »

47M/5'10"/SW 189, CW 181, GW 170.

Thought I'd share a TDEE spreadsheet that I've been using to help lose weight. This is from the Reddit r/fitness sub. Blank sheet is here: https://docs.google.com/spreadsheets/d/1s4KKCbmkvMwfk5eL_HjOanjVXdzwTMHSiIRU6vz1a10/edit?usp=sharing

You use this to track your weight and caloric intake daily. At the end of the week, the sheet will calculate your average weight and average daily caloric intake and will update your TDEE accordingly. After a few weeks, you will know approximately what your TDEE is and how many calories you can eat per day to hit your weight loss (or gain) target.

Here's my current spreadsheet for reference: https://docs.google.com/spreadsheets/d/1CrXUFlLqmzKJGrAuX2FEyglYPR_sNEy9gVB6uFo9EJw/edit?usp=sharing

Hope this helps someone out there. Happy losing!

* EDIT : You don't need edit permission to access the sheet. Simply save/download a copy to start editing your own.

You're super smart to track measurements like this! Great progress.