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

needlework

bump

CMmrsfloyd

Weight (in kilos) 112.85
Height (in cm) 68.5
Age 24
Activity Level 1.5 (This is a guess... I work a desk job w/occasional trips up/down stairs. I also do 30-45 mins of cardio exercise 5 days per week)
Body Fat (in %) (for M-McArdie only) I don't know this number
Current calories intake 1390 (This is the number MFP says I should be eating to lose 2 lbs/week)


Any help??

Hi there - I think you have your height wrong - in order for you to be 68.5 cm you'd have to be about 27 inches tall, judging from your picture you are not a 'little person' so I'm thinking you are 68.5 inches tall which would make you 178.99 cm. :-) If you put in those numbers and ignore the bf% since you don't know it, the results you should be looking at are the ones labeled 'Mifflin St.-Jeor (for women) (third one down on the left-hand side) which shows this:
"Mifflin-St Jeor
(FOR WOMEN)" BMR 1,936
Maintenance 2,904
Cut (@ 15%) 2,468
Build (@ 15%) 3,339

What that means is the formula is estimating that your body burns about 1,936 per day even if you were to stay in bed all day (BMR), and with an activity level of 1.5 it estimates your total burn throughout the day is around 2,904.

If you look over on the far right-hand side where it says 'Weight evolution (for women)" it shows how you might expect to weigh-in each week if you eat daily the amount that you entered in the 'current calorie intake' field. Based on the calculations given, if you put in a daily intake of 1,904 (taking 1000 off of the 'maintenance' number calculated) you could expect to lose 2 lbs per week, if all the numbers are correct. (i.e. if your guess at your activity level is on-target). That would be your total calories, not net. But a lot of people on this forum recommend not eating less than your BMR number, so if you agree with that line of thinking you might want to eat slightly more (since it calculated your BMR at 1,936). *If* all the numbers are correct. If you stick with a particular plan for a few weeks and do not get the expected results, you could tweak your activity level number to get a different calorie suggestion and try that out.

You said your MFP goal is 1390 - are you eating that *total* or are you also eating exercise calories? What is your average total calories?

MrsR0SE

Bump!

rgoodearl

Amazing !!! Thank you !!!

PercivalHackworth

You all welcome :drinker:

PercivalHackworth

bump ?

MelBee29

keeping this on file for later

jdavis193

Bump

PercivalHackworth

I'm adding a small Intermittent Fasting chart, which helps to know how much cal. I'd need to eat per eat, and the macros repartition

PercivalHackworth

The sheet has been updated, now there is an intermittent fasting plan which is proposed :
URL :
http://interzone.kicks-*kitten*.net/Calculating_calories.xls

PercivalHackworth

bump

snakesandladders2

Razique, what is an intermittent fasting plan?

Snakes

PercivalHackworth

Hi, the IF is a protocol for which you fast during 16 hours and have a feeding window of 8 hours.
It's a very interesting protocol which can be either very simple : #1 : you fast, #2 : you eat your calories and enjoy
or, being a perfectionist, optimized around the trainnings. Macros are managed per meal, with 3 meals a day, every one having it's own particularities (pre-wo meal contains more carbs, the last meal, contains slow-assimilated proteins meals ; during off days, fat intake is much more higher than ON days, while, during OFF days, I eat only 60% of my total, etcc...)
For a better explanation : http://www.leangains.com/2010/04/leangains-guide.html

So I build an IF simulator with a 3 meals ON days, and two kind of OFF days : one which follows the protocol, eg : first meal, big one, and another one, for which the last one is the biggest one (eg familiy dinner, restaurant, etc...)

chrisdavey

good stuff. Like the IF thing also but remember that Martin has said that total macros is more important than optimal meal timing so getting down to the correct grams of protein per meal etc is probably majoring in the minors

PercivalHackworth

Yup you are right :-)
In fact I even tried to do both Since I've working hours, I wanted at least try to fit the macros, but hit the total - the sheet uses the total intake a source for calculation

Scott613

Bump

PercivalHackworth

bump :bigsmile:

ladyraven68

It's fab, but just one correction, sorry.

Your womens lbs weight evolution (column L) is multiplying the mens column (column J) and it should be the womens Kg column (column K.)

It's really evolving - well done

PercivalHackworth

I've just fixed it
Meanwhile I've added a new column : "My weight evolution" that would help you to track down you weigh accross weeks. The deviation allows you to see if your gain/ lose speed remain or not in the track
URL :
http://interzone.kicks-*kitten*.net/Calculating_calories.xls

PercivalHackworth

Updated the IF plan. OFF days @ 60% of the total intake lower too much IMHO - so I uppered @ 80 %

chrisdavey

Updated the IF plan. OFF days @ 60% of the total intake lower too much IMHO - so I uppered @ 80 %

Would be pretty sweet if you could customise the %'s.

PercivalHackworth

Yup, I was thinking about that. That's the next update.
I'll make 2 fiels :
One % for the OFF days
One % for the meals reparition

zoe4friends

Thank you for all your work! i have a question, What should I put in Current Calorie Intake? Is it my calorie goal that is set by MFP or the amount of calories I eat on average daily?

PercivalHackworth

That's the calories you eat everyday, by extension, your MFP goals!

CallmeSbo

Thank you sooooooo much for this

PercivalHackworth

You welcome Updates to come :d

JennieAL

bump

JennieAL

Hi, the IF is a protocol for which you fast during 16 hours and have a feeding window of 8 hours.
It's a very interesting protocol which can be either very simple : #1 : you fast, #2 : you eat your calories and enjoy
or, being a perfectionist, optimized around the trainnings. Macros are managed per meal, with 3 meals a day, every one having it's own particularities (pre-wo meal contains more carbs, the last meal, contains slow-assimilated proteins meals ; during off days, fat intake is much more higher than ON days, while, during OFF days, I eat only 60% of my total, etcc...)
For a better explanation : http://www.leangains.com/2010/04/leangains-guide.html

So I build an IF simulator with a 3 meals ON days, and two kind of OFF days : one which follows the protocol, eg : first meal, big one, and another one, for which the last one is the biggest one (eg familiy dinner, restaurant, etc...)

This is great. I've just started IF'ing and still trying to educate myself on the details of it. Am going to take a look at your spreadsheet!

bdotshaw

BUMP

PercivalHackworth

Now i'll systematically provide two formats : Excel and Open-Office
http://interzone.kicks-*kitten*.net/Calculating_calories.xls
http://interzone.kicks-*kitten*.net/Calculating_calories.ods