Update: : Spreadsheet for BMR, TDEE, CUT, BUILD, MACROS

PercivalHackworth

Bump from:
http://www.myfitnesspal.com/topics/show/491087-my-gift-excel-spreadsheet-for-bmr-tdee-cut-build-and-ma

Here is the new URL with the explanations:
http://en.fitforlife.fr/calories-tracker-spreadsheet/

Every time it'll be updated you will be able to directly download it from this url

RoyalMoose11

Thanks a lot for this. Would you mind if i sent some questions your way? Thanks!

PercivalHackworth

Sure. Better if you leave comments on the page or here and not PM

RoyalMoose11

Great.
-Do you have a reliable BMR calculator (if needed)?
-Do you have a recommendation for activity level for me with low exertion at work but high outside (run 3 mornings a week, swim 3 mornings a week, lift 3 days a week).
-How do I tell the spreadsheet my goals (maintain then build muscle)
-Which macro set at the bottom should I chose from the three?

SideSteel

Hey, you're back!

PercivalHackworth

-Do you have a reliable BMR calculator (if needed)?
http://www.bmi-calculator.net/bmr-calculator/

-Do you have a recommendation for activity level for me with low exertion at work but high outside (run 3 mornings a week, swim 3 mornings a week, lift 3 days a week).
From 1.5 to 1.55 I'd say

-How do I tell the spreadsheet my goals (maintain then build muscle)
For how long have you been working out?

-Which macro set at the bottom should I chose from the three?
It's up to you, and depends on your personal preferences. Me do eat much carbs so it's high in carbs, but some people are high in fats or high in protein. What is a typical day for you diet-wise?

fnm101

nm

FoxyMcDeadlift

Cheers raz. I accidently deleted your old spreadsheet!

PercivalHackworth

Sure!
Depending on the demand I was thinking about two things:
1- Make an online version via GDocs
2- Create multiple tabs the I'd keep populating for UD 2.0 for example

mtbke5

I love the GDocs option! I'm having trouble getting this one to work

PercivalHackworth

Ok, will think about this one then

RoyalMoose11

I tend to get a lot of carbs through fruits and veggies. I do a whey/kefir/fruit/oats smoothie in the morning (10-Noon meal/snack) and a green smoothie (kale/fruit/fruit) between 2-5. With how much energy I spend on my runs (this week was 4.5, 4.5, and 8.5 miles) and swim work outs I think I may need to do higher in my carbs then 40(p)/30(c)/30(f). I also don't have a good sense of what works for me yet and I'm not always patient. And, truth be told, I'm having a hard time hitting my calorie goals especially on my bigger work out days so I need to buy some higher calorie foods to help with that. I'm seeing some definition in my muscles more but I'm still losing weight slowly on the scale because I'm not hitting my goals each day. It's a reason why I'm considering tracking macros both to balance my foods for my more intense work outs and to set me up for success in eating my calorie goals.

fitspo145

Thanks! This is great! :happy:

Still playing around with my numbers but bumping this to download spreadsheet later.

PercivalHackworth

Finally!
http://goo.gl/ouqQ8o

Online Spreadsheet
- Tabs for easy usage
- Intermittent Fasting to come soon!

http://goo.gl/ouqQ8o

PercivalHackworth

• Intermittent Fasting now implemented

Harrisonsauntie

It came up with trojan warnings when I tried to open

PercivalHackworth

Use the online version, through GDoc, I can assure the old version (excel) does not contain anything, it's been downloaded and used hundred time

the GDOC version is the same

PercivalHackworth

Updated with custom lipids and proteins selectors for Intermittent Fasters

Harrisonsauntie

Ok - thanks

PercivalHackworth

No prob

PercivalHackworth

BUMP!

PercivalHackworth

Fixed bugs

RoyalMoose11

PercivalHackw,
Working out for the last six months. Let me know if you have any more feedback (from above info, too).

PercivalHackworth

Sorry I skipped your first post.
So you only have two shakers in the day and some snacking, is that it?
What does your routine look like?

RoyalMoose11

Some sort of bar or steel cut oats when I wake up (6am), either run or swim, breakfast (eggs, chicken or turkey meat, whole wheat bagel) 8am, fruit/whey/yogurt shake (10am), lunch at noon, green smoothie (kale/fruit/fruit/whey) 2pm, then M/W/F StrongLifts at 5pm, usually a chicken-based/veggie dinner at 6, and then some snacks through 8pm if hungry or trying to round out macros (cheese, PB, nuts, depends on what I'm low on).

I get most lots carbs through fruits and veggies. Quinoa usually gets added to dinners on the more intense workout days in the pool on running. I still haven't hit 2,900 MFP recommends on a regular day so I need to try to double up some meals. It'd be easy to hit that number with some junk food, though!

PercivalHackworth

Ok.
Can you run through your numbers please?
Also what are your goals?

PercivalHackworth

New version with custom macros composition for the IFers

PercivalHackworth

bump

1princesswarrior

In, to follow and download tomorrow

DancingOnCloud9

Love! Bump and Thank you for the info!

DancingOnCloud9

Hmm, question on the activity level....assuming this is always the tricky one to interpret. Would you mind recommending a good level for me as well?

Before Christmas, I know I would have been a 1.2.....if not less. After a 3 year snooze from regular gym workouts, I finally got a new gym membership with 24f. I was religious about going 5 days a week, and I've missed it, so I haven't yet and I don't see myself flaking out on my old routine. (It's a reprieve from work during the day). For now, my routine involves getting on the elliptical for 60min to burn 500 calories, keeping my heart rate between 150-180. In February, my husband and I will be incorporating a strength training program at home 3 days a week for 30min. (This will be in addition). What should I set as my level for Jan and should I increase it in Feb? 1.5?