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conniewilkins56
conniewilkins56 Posts: 3,391 Member
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I would like to start my own Spread Sheets to track my progress and help me understand my weight fluctuations....how and where do I begin?...I can’t even figure out my numbers or whether I am losing at a good pace...any help is appreciated!

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  • maybe1pe
    maybe1pe Posts: 529 Member
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    https://drive.google.com/file/d/0B8EbfzFB0mBrMGJ6V2N5QWNfeTg/view

    I've always used the one at that link when I've used one. It tracks your caloric intake and daily weight and gives a weekly trend. It's the one I liked the most while I was trying to lose weight. It doesn't work in maintenance as well because you have to have an input to lose weight. If you enter 0 it gives an error because of the formula. So currently mine is set up to show a .001 lb per week loss. lol
  • NovusDies
    NovusDies Posts: 8,940 Member
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    I am going to try and avoid really long posts in this thread because it can be a bit overwhelming. I will put in things in segments as I have time.

    So before you can understand how to set-up a spreadsheet you need to understand your calorie goal. If you use MFP numbers Mildred probably explains it pretty well:

    6jh8r0ji1hyu.jpg


    Since we lose weight at around 3500 calories per pound that is how our deficits are determined whether we use MFP or a TDEE system. As explained in the graphic to lose 1 pound (3500 cal) per week you divide it by 7 and your daily deficit is 500 calories.

    What a spreadsheet does for me is help me determine if I am, in fact, creating the deficit number I am targeting most of the time.

    I will stop there for now. Anyone interested should ask any questions because it is important to understand the basics first.

  • NovusDies
    NovusDies Posts: 8,940 Member
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    maybe1pe wrote: »
    https://drive.google.com/file/d/0B8EbfzFB0mBrMGJ6V2N5QWNfeTg/view

    I've always used the one at that link when I've used one. It tracks your caloric intake and daily weight and gives a weekly trend. It's the one I liked the most while I was trying to lose weight. It doesn't work in maintenance as well because you have to have an input to lose weight. If you enter 0 it gives an error because of the formula. So currently mine is set up to show a .001 lb per week loss. lol

    Or you could just try that. lol
  • maybe1pe
    maybe1pe Posts: 529 Member
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    NovusDies wrote: »
    maybe1pe wrote: »
    https://drive.google.com/file/d/0B8EbfzFB0mBrMGJ6V2N5QWNfeTg/view

    I've always used the one at that link when I've used one. It tracks your caloric intake and daily weight and gives a weekly trend. It's the one I liked the most while I was trying to lose weight. It doesn't work in maintenance as well because you have to have an input to lose weight. If you enter 0 it gives an error because of the formula. So currently mine is set up to show a .001 lb per week loss. lol

    Or you could just try that. lol

    Hey, I'm all about simplicity and don't wanna recreate the wheel if I don't have to. :wink:
  • CharlesScott78
    CharlesScott78 Posts: 203 Member
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    I am a computer geek. Of course I had to build my own spreadsheet. It may be too much for most people, but if you like to geek out with numbers, you are welcome to take a look at mine. Weight Loss Spreadsheet
  • NovusDies
    NovusDies Posts: 8,940 Member
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    maybe1pe wrote: »
    NovusDies wrote: »
    maybe1pe wrote: »
    https://drive.google.com/file/d/0B8EbfzFB0mBrMGJ6V2N5QWNfeTg/view

    I've always used the one at that link when I've used one. It tracks your caloric intake and daily weight and gives a weekly trend. It's the one I liked the most while I was trying to lose weight. It doesn't work in maintenance as well because you have to have an input to lose weight. If you enter 0 it gives an error because of the formula. So currently mine is set up to show a .001 lb per week loss. lol

    Or you could just try that. lol

    Hey, I'm all about simplicity and don't wanna recreate the wheel if I don't have to. :wink:

    My wheels have special rims on them!!

    I was not aware of one when I first started making mine. I have seen a link float around MFP but I forget about it until just now again.

    I basically analyze data for a living so I probably would have still done my own. I know what I need to see and how I need to see it to manage myself.
  • Hubzilla
    Hubzilla Posts: 27 Member
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    If you do the advanced calculations for the free bodyweight planner from NIH - https://www.niddk.nih.gov/bwp - with the advanced controls on you have the ability to export all the information for your own spreadsheet (right above the weight loss graph)
  • conniewilkins56
    conniewilkins56 Posts: 3,391 Member
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    Ok...you all lost me a long time ago lol....I will keep doing what I am doing....math has never been my strong point past the basics....I guess I just need someone to run my numbers to see if I am still on track!....
  • merph518
    merph518 Posts: 702 Member
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    IMO, if you're losing weight (and your goal is to lose weight) you're on the right track. :)
  • papayahed
    papayahed Posts: 407 Member
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    CharlesScott78 wrote: »
    I am a computer geek. Of course I had to build my own spreadsheet. It may be too much for most people, but if you like to geek out with numbers, you are welcome to take a look at mine. Weight Loss Spreadsheet

    That's awesome. If I could trust myself to not flake out over the numbers I would totally use your spreadsheet.

  • NovusDies
    NovusDies Posts: 8,940 Member
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    The current version of my spreadsheet is not at all user friendly enough to share. I have been doing this very long running analysis of my weight curve to see if there was a pattern to the weight fluctuations. The results might indicate the possibility but there are too many other factors that muddy the waters.
  • hansep0012
    hansep0012 Posts: 385 Member
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    Hubzilla wrote: »
    If you do the advanced calculations for the free bodyweight planner from NIH - https://www.niddk.nih.gov/bwp - with the advanced controls on you have the ability to export all the information for your own spreadsheet (right above the weight loss graph)

    @Hubzilla great link, thank you for posting it! I've totally been enjoying the format and yes, downloaded the data and input into my newly created spreadsheet.
  • Hubzilla
    Hubzilla Posts: 27 Member
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    hansep0012 wrote: »
    Hubzilla wrote: »
    If you do the advanced calculations for the free bodyweight planner from NIH - https://www.niddk.nih.gov/bwp - with the advanced controls on you have the ability to export all the information for your own spreadsheet (right above the weight loss graph)

    @Hubzilla great link, thank you for posting it! I've totally been enjoying the format and yes, downloaded the data and input into my newly created spreadsheet.

    :) I added a few columns and use Google Docs - the high and lows are for that NIH prediction graph


    dirsi1aqssw9.png
  • NovusDies
    NovusDies Posts: 8,940 Member
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    Hubzilla wrote: »
    hansep0012 wrote: »
    Hubzilla wrote: »
    If you do the advanced calculations for the free bodyweight planner from NIH - https://www.niddk.nih.gov/bwp - with the advanced controls on you have the ability to export all the information for your own spreadsheet (right above the weight loss graph)

    @Hubzilla great link, thank you for posting it! I've totally been enjoying the format and yes, downloaded the data and input into my newly created spreadsheet.

    :) I added a few columns and use Google Docs - the high and lows are for that NIH prediction graph

    Looks good. If you want to get crazy with it let me know.

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