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

PercivalHackworth

Sorry for the delay,I missed this one.
Looks like your AL is around 1.3/ 1.35
Use it as a base, and adjust if necessary in 4 or 6 weeks

uhhhDoodle

bump

PercivalHackworth

There
http://en.fitforlife.fr/nutrition-en/calories-tracker-spreadsheet/

PercivalHackworth

I finally revamped the manual for better clarity:
-> http://en.fitforlife.fr/nutrition-en/calories-tracker-spreadsheet/

PercivalHackworth

bump!

nutmegoreo

Thank-you for this. I have been considering revamping my current plan.

PercivalHackworth

Cool
let me know if you have any questions!

PercivalHackworth

I just updated the sheet with a body composition calculator (lean body mass and body fat):
http://goo.gl/DJqxWP

I'll update the manual soon

tthompsonbr6

I have a question about the Weight loss Factor section. Mine is currently -0.49 and I was wondering if this is normal.

"Mifflin-St Jeor
(FOR WOMEN)" Your current weight diffrencence/ week (in kg) : (Slow but long-term diet : 0.45) -0.49

Thanks!
My current daily calorie before this sheet was 1490 (no exercise) and this sheet gives me 1527 cals (St Jeor), which one would be best to use on mfp? I know the difference is not much but I would like to know.

Thanks!

PercivalH

Hi, 0.04 won't make a major difference It's just a guideline so dieter can use this index to understand how far they are from their maintenance - the further you are, the harder it'll be to stick to the diet.
Regarding your figures, 37 calories won't make a difference, at least we know your numbers were good in the first place. You keep this intake and you see if you are losing weight throughout the weeks - if not, you could either increase the volume of exercise, or simply reduce the intakes (slowly).

smpgetsfit

bump

selena_teresa

This may be a foolish question but how do you change the sheet to English?

PercivalH

Copy the spreadsheet - then use the dropdown menu on the top left, and pick "English, everything will be automatically translated:
https://www.dropbox.com/s/sit2v0eondy75c5/Screenshot 2015-03-04 10.29.14.JPG?dl=0

millsrobm

Is there an area to enter male/female for the bodyfat calculations? It's telling me I'm at 5% - which is pretty much impossible. Maybe I've missed something there.

annaskiski

Wow! nice! thanks!

PercivalH

Bodyfat estimation work only for men sorry - I didn't have the time for women, it's more complicated (unfair I know) - there are 3 extra measures, and it's not the same formula at at all:
Extra measurement 1: Wrist circumference (measured at the widest point).
Extra measurement 2: Hip circumference (measured at the widest point).
Extra measurement 3: Forearm circumference (measured at the widest point).

I'll simply update it later, to indicate it only works for men at this moment.

PercivalH

I added the body fat estimation for women:
https://docs.google.com/spreadsheet/ccc?key=0AuN81OoJ0pjidHlKZmp0TUdkSFB2d09KM2ZqUTNzR2c&usp=sharing

Just plug in hips, wrist, waist, and forearm, the sheet will give you an estimation of your body fat percentage. I'll update my website to add explanations later in the day