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

PercivalHackworth

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%

therealangd

Holy freaking awesome!

Thanks.

ETA: I already adjusted mine for women.

Smuterella

Ooh, looking forward to seeing the womens one.

erickirb

Your Mifflin-St Jeor, 20% cut only has a cut of 10% in the formula, you may want to fix that.

Martucha123

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

bump

PercivalHackworth

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

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

Ooh, looking forward to seeing the womens one.

Me too! Thanks

PercivalHackworth

Doesn't apply for beasts like you haha :laugh:
edit : I was talking to zip hehe
You can download it, it has been updated earlier

Going4Lean

bump

easfahl

Awesome pal! Thanks!

deadstarsunburn

Thanks!

peacemongernc

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

bump waiting for women

Felidae_1981

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

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

Again, it's available for women hehe
Just download it

BrandiD56

Waiting for women also.

PercivalHackworth

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

Tagging this to check out later.

thatsnumberwang

This is great, thanks for sharing! Are all the cells based on those formulas, or is there other info (like the recommended macros) that come from other sources? If so, do you mind sharing what those sources are? (I always like to read the original stuff myself.) Thanks again :flowerforyou:

suztheq

So very awesome! Thank you so much!

Fabnover40Kat

THank you!!

thin150

This is great! Thanks

tomomatic

bump.

I've gotta check this out. Thanks for putting this together!

PercivalHackworth

This is great, thanks for sharing! Are all the cells based on those formulas, or is there other info (like the recommended macros) that come from other sources? If so, do you mind sharing what those sources are? (I always like to read the original stuff myself.) Thanks again :flowerforyou:

Weeks of readings across multiple websites, and cross referencing.
Approved by folks who have been able to measure directly their value. There is of course an error margin, but very very low. Same apply to the food you log. There is an error margin of 2% I'd say per food

Edit, I built it from scratch

ironanimal

Bumping to save it for later - very much looking forward to taking a look.

hottottie11

Very nice...the difference in my BMR using Mifflin St Jeor (sp) and Katch McArdle is huge (~by 200 calories). I know my bf percentage (via bod pod). Which should I follow?

AWelden2012

Bump for later. Thanks!

PercivalHackworth

Very nice...the difference in my BMR using Mifflin St Jeor (sp) and Katch McArdle is huge (~by 200 calories). I know my bf percentage (via bod pod). Which should I follow?

If you know your BF, use the Katch-McArdle one, that one is the same regarding the gender :-)