question on haybales' worksheet

veghead9

Hi all, I've been using haybales' worksheet for calc'ing and tracking TDEE. I don't have a fitbit or body media device, but I do use my garmin for running and walking and this gives kcal burned. I have been tweaking the minutes of high cardio on the worksheet to match my garmin. IE, if 30 minutes shows 371 burned but my garmin shows 200, I'll adjust the minutes on the worksheet until it shows 200. My question is, I am pretty certain garmin gives me a gross burn number; I should probably adjust to a net burn number, right? So I don't ovrrestimate kcal burned? Intuitively the answer is yes, but the worksheet is so involved (and awesome!) I did not want to assume...Thanks!

heybales

You are correct in removing calories from your burn that are already accounted for and expected, in other words, net burn (yet another net, ugh).

The MFP Tweak tab will do this for you.

Because you really can't do what you are trying to do, changing the Activity Calc based on 1 burn. You may be doing it right.
You would literally enter 30 min in high cardio and see how much the TDEE goes up.
Now take that x 7, because the calc spread that burn out over the whole week.

But I'd skip all that, and realize the TDEE Deficit method causes balance, so any one workout inaccuracy, which it probably is, would just be averaged in to the total weekly burn and averaged back out daily.

Or your the MFP Tweak tab.
Fill in your Katch BMR shown, and the Activity Calc figure shown (it should be adjusted for showing no exercise on the Simple Setup tab first), and then go to the bottom where you can put in your calorie burn and time, and it'll tell you how much to log for actually eating back.

You might also look at the Garmin tab, see if you have a model you can tweak.
Check out the HRM tab, there might be a better VO2max estimate available, besides seeing what a properly setup Polar formula would give you for calorie burn.

Also, new spreadsheet, better activity calc. That way you can just use the HRM for training aspects, different HR ranges, workouts, ect.

veghead9

Thank you for the reply. Because my Garmin isn't one of the compatible ones (at least on the old spreadsheet, I'll have to check out the new one) my fix was to just get the calories to net out regardless of the exact minutes.

Regarding your "activity level based on one burn" comment below, what I did was embed the Simple Setup, Progress, and TDEE defecit tabs into an existing workbook I had created to track both my kcal in and kcal out. Then the total minutes for each bucket of activity (walking, lifting, cardio) on Simple Setup links over to the total minutes in my weekly scheduled workouts so I can get my TDEE for the upcoming week, since my workouts vary week to week. Then I just true up the minutes as I complete the workouts so by the end of the week, I have a good burn number. Obviously, I have to be somewhat accurate scheduling my workouts and sticking to them for this to work, otherwise I'll end the week way over or way under.

Anyway, that's just one more way to use your worksheets! But I'll check out the new ones too. Again, thanks for putting it together and thanks for all of the info you offer on this site.

heybales

You might check out the TDEE Deficit tab, section on right for method 2, using MFP with your HRM exercise calories.

When you put in your burns there, it takes out the base calories already accounted for.
Put in the non-exercise TDEE you want to use.
It'll keep updating the average daily TDEE based on how the week really went.

Then just need to take the deficit based on that.