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

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  • CyberEd312
    CyberEd312 Posts: 3,536 Member
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    Bump
  • cantjustcant
    cantjustcant Posts: 1,027 Member
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    bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Thank you all :happy:
    I'm working on a way to calculate the weight loss factor based on the deficit, and not hard-code the value (thanks erickirb )
    Just need to figure out some stuff :drinker:
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    "Mifflin-St Jeor
    (FOR MEN)" BMR 2,073 Weight (in kilos) 112.31
    Maintenance 3,110 Height (in cm) 173.48
    Cut (@ 15%) 2,644 Age 28
    Build (@ 15%) 3,577 Activity Level (pick above) 1.5
    Body Fat (in %) (for M-McArdie only) ??
    Current calories intake 2644

    So i just want to confirm that with working out 5 days a week (1.5 activity level) my calories should be at the 2644 mark to continue to lose .45 kgs a week? Also I shouldn't log my exercises on MFP because it's going to tell me to eat more calories but this number is already factored in correct?

    Macros In grams In calories MFP Goals (%)
    Ideal macros Proteins 168.47 673.86 25
    Fat 88.13 793.2 30
    Carbs 294.24 1176.94 45

    Realistic macros Proteins 280.78 1123.1 42
    Fat 73.44 661 25
    Carbs 214.98 859.9 33

    Weird, i think it's easier for me to stay with my ideal macros over my realistic macros. But how does it know what percentages to put in these columns? Or am I supposed to play with the numbers?

    Ok you can start a daily intake at 2600-2700 calories, You should be in deficit :) regarding the exercice, you can log them, but you don't need to "eat them back" since the activity level suppose you do these exercices ;) If you eat them back, you make the deficit smaller, eg, more time to lose weight :-)
    regarding your macros, yup, update your MFP goals according to my figures - Ideals seems good for ouy :) 30% fat, 25% proteins and 45% carbs :)
  • CookieGem
    CookieGem Posts: 197 Member
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    Oh thats amazing, thank you.
  • CommittohealthCHANGED
    CommittohealthCHANGED Posts: 436 Member
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    Bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Fricking update :)
    Now it uses your current intake for the weight gain/ loss plans.

    Enjoy
    URL ;
    http://interzone.kicks-*kitten*.net/Calculating_calories.xls
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    New update agin! Now there are the build and lose plan for both formulas :)
    Re-download it and you are all set 8-) :drinker:
  • mukamom
    mukamom Posts: 207 Member
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    Thanks for this...will be playing with #'s later. I love numbers. lol
  • cbroadberry
    cbroadberry Posts: 130 Member
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    this is great! thank you :)
  • MDWilliams1857
    MDWilliams1857 Posts: 315 Member
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    I must just be a moron because I have no idea what Im supposed to do with that. I filled in the weight and height but none of the other numbers changed. What am I missing?
  • Jodi827
    Jodi827 Posts: 40
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    Bump for later. Thanks!
  • NewJay12
    NewJay12 Posts: 51 Member
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    Thanks! Great spreadsheet
  • mgoulsbra
    mgoulsbra Posts: 21 Member
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    Great spreadsheet - but I have a question about the Macros.. For my data it's given me "Ideal" of 34% protein, 30% fat, 36 % carbs - which is close to what I have already set as my goals, but the "realistic" is 57% protein, 25% fat, 18% carbs.

    I'd never survive on 18% carbs (I've tried loe carb and it doesn't work for me). I guess I'm not understanding why it would be realistic to have only 18% carbs??
  • CindyRx
    CindyRx Posts: 46 Member
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    I'll have to check it out later, thanks!
  • mukamom
    mukamom Posts: 207 Member
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    Great spreadsheet - but I have a question about the Macros.. For my data it's given me "Ideal" of 34% protein, 30% fat, 36 % carbs - which is close to what I have already set as my goals, but the "realistic" is 57% protein, 25% fat, 18% carbs.

    I'd never survive on 18% carbs (I've tried loe carb and it doesn't work for me). I guess I'm not understanding why it would be realistic to have only 18% carbs??

    My realistic carbs are 15% 25% fat and 60% protein......perhaps its because of one or more factors...such as age, height, gender??

    Thoughts, anyone??
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    The realistic one are close to my measures. Would you provide me your measures so I can create a third macros plan?
    You are not the first one to tell me this. So I a third should do it :)
  • rayleansout
    rayleansout Posts: 234
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    Nice work! Thank You!!
  • fxst78
    fxst78 Posts: 221 Member
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    Bump
  • mgoulsbra
    mgoulsbra Posts: 21 Member
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    The realistic one are close to my measures. Would you provide me your measures so I can create a third macros plan?
    You are not the first one to tell me this. So I a third should do it :)

    Height: 155cm
    Weight: 68.5kg
    Age: 40 (Femaie)
    Activity Level 1.2
    Body Fat: Don't know

    Is that what you needed?

    Thanks

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