My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma

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PercivalHackworth
PercivalHackworth Posts: 1,437 Member
in Food and Nutrition
Hello all,
I've created an excel spreadsheet that will allow you to calculate :
- your BMR
- your maintenance
- a cut at 20%
- a build at 15 %

I used both formulas, considered as the most accurate ones : Katch-McArdle and Mifflin-St Jeor
Warning, they apply for men only, I'll update soon for women.

- A build time estimation (eg how much time you will need to reach your build estimation (in weeks) while minimizing the fat storage)

- Macros repartition per day

Enjoy :drinker:
URL ;
http://interzone.kicks-*kitten*.net/Calculating_calories.xls

EDIT : updated version with Mifflin-St Jeor for women and a cut @ 15%
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Replies

  • therealangd
    therealangd Posts: 1,861 Member
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    Holy freaking awesome!

    Thanks.

    ETA: I already adjusted mine for women.
  • Smuterella
    Smuterella Posts: 1,623 Member
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    Ooh, looking forward to seeing the womens one.
  • erickirb
    erickirb Posts: 12,293 Member
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    Your Mifflin-St Jeor, 20% cut only has a cut of 10% in the formula, you may want to fix that.
  • Martucha123
    Martucha123 Posts: 1,093 Member
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    awsome job! i see you go with 1,5 g of protein per kg (my goal exactly) and 30% fat (again me)
    very very nicly done!
  • redfox43
    redfox43 Posts: 39 Member
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    bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Your Mifflin-St Jeor, 20% cut only has a cut of 10% in the formula, you may want to fix that.

    Updated version with a cut @ 15% + Mifflin-St Jeor for women =)
  • zipnguyen
    zipnguyen Posts: 990 Member
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    Hello all,
    I've created an excel spreadsheet that will allow you to calculate :
    - your BMR
    - your maintenance
    - a cut at 20%
    - a build at 15 %

    I used both formulas, considered as the most accurate ones : Katch-McArdle and Mifflin-St Jeor
    Warning, they apply for men only, I'll update soon for women.

    - A build time estimation (eg how much time you will need to reach your build estimation (in weeks) while minimizing the fat storage)

    - Macros repartition per day

    Enjoy :drinker:
    URL ;
    http://interzone.kicks-*kitten*.net/Calculating_calories.xls

    EDIT : updated version with Mifflin-St Jeor for women and a cut @ 15%



    nice bro...
  • tiptoeketo
    tiptoeketo Posts: 271 Member
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    Ooh, looking forward to seeing the womens one.

    Me too! Thanks :)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Doesn't apply for beasts like you haha :laugh:
    edit : I was talking to zip hehe :p
    You can download it, it has been updated earlier :)
  • Going4Lean
    Going4Lean Posts: 1,077 Member
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    bump
  • easfahl
    easfahl Posts: 567 Member
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    Awesome pal! Thanks!
  • deadstarsunburn
    deadstarsunburn Posts: 1,337 Member
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    Thanks!
  • peacemongernc
    peacemongernc Posts: 253 Member
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    Word of warning - Unless I did something really wrong, that won't work for very overweight folks. According to that, my activity level is .53, and I work out 5 days a week, at least. Yes, POINT five three. ROFL! But it is an impressive tool for folks who are a normal weight and wanting to build muscle and that sort of thing! Great tool!

    Shannon
  • kerriBB37
    kerriBB37 Posts: 967 Member
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    bump :) waiting for women
  • Felidae_1981
    Felidae_1981 Posts: 200 Member
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    I like this - I think. if I don't want to gain, what do I put in the chart? can I put - something?

    Sorry if it's a dumbass question :P
  • neversettle
    neversettle Posts: 168 Member
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    I like this - I think. if I don't want to gain, what do I put in the chart? can I put - something?

    Sorry if it's a dumbass question :P

    Put a negative in front of the number to lose.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Again, it's available for women hehe :D
    Just download it :)
  • BrandiD56
    BrandiD56 Posts: 103
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    Waiting for women also.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Hey, if you want to lose, just use the cut value, that gives you a daily 15% deficit.
    I'll add later a colum for a weight lose estimation plan :)
  • DrG3n3
    DrG3n3 Posts: 467 Member
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    Tagging this to check out later.

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