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

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  • NiciS72
    NiciS72 Posts: 1,043 Member
    Bump for later. Thanks for sharing!
  • catgirl711
    catgirl711 Posts: 59
    bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    THANK YOU SOOOO MUCH for your generous spirit! Can't wait for the WOMEN"S!!!!!
    It's the SAME spreadsheet - now there are three formulas : St Jeor for Men, St Jeor for Women, and McKarie (Men/Women)? the only pre-requisite is to make sure you know your BF.
    I'm talking about a real mesure (caliper, water, ray) not a BF given my scales. So use the Stjeor for Women formula
    Ya I have noo idea what to do with this??? Super dumb question :(

    Just fill the red fiels, you'll have your maintenance, your TDEE, a calculated deficit and exceed (for gaining)
    Ok, I've read all 15 pages on the thread, downloaded the spreadsheet and plugged in my number:

    Weight 73.94 (163lbs)
    Height 167.65 (66 inches)
    Age 51 (old by both systems)
    Activity Level 1.5
    Body Fat 31.4% (high, but that's what my scale says)
    Current (average) calorie intake: 1400-1500
    IF only: OFF days diff (10: 10% under ON days) - I honestly have no idea what that means

    History: Lost 75# over 8 years ago. Trying since June 2011 to lose last 20#. Lost whopping 5# in 8 months on Lose It. Switched to MFP 2 weeks ago. Want to lose the last 15#. I'm constantly gaining and losing the same 3#.

    Activity: 6-7 hours working out a week - every week for years. Mostly interval work with HIIT and weight lifting
    Burn 3800-5000 calories every week based on HRM
    Desk job 40 hours a week

    MFP sets me at 1230 a day to lose 1# a week.

    Katch-McArdle:
    BMR 1466
    Maintenance 2198
    Cut 15%: 1869 :noway:

    I could seriously lose weight eating 450 more calories day!?!?!?!? Surely I did something wrong. This scares the #$%@ out of me.

    If I find the courage to try this and it works, you will be my hero!!! :love:

    Let me know if I'm doing something wrong. I'm spreadsheet phobic.

    Thanks so much for this tool and your patience over 15 pages of questions.


    Here are the figures you'd be interested by :
    "Mifflin-St Jeor (FOR WOMEN)"
    BMR 1 375
    Maintenance 2 062
    Cut (@ 15%) 1 753
    Build (@ 15%) 2 371

    Meaning : If you'd like to lose weight - set your goals with 1750 calories/ day, that would ensure around a lose of 1 lb/ week.
    - If you'd like to maintain your weight, eat around 2000 calories
    - If you'd like to gain weight (lean mass), eat around 2350 calories.


    Use the chart called "Weight evolution (M-Stj formula) (FOR WOMEN)" in order to have a rough estimation of how your weight should evolve based on your current intakes.
    Weight yourself every week, same condition, first thing in the morning.
    #1 - If you are losing faster, I advide you to increase your intakes
    #2 - If you are losing slower/ not at all, you can safely decrease your intakes

    Use the chart "My weight evolution" that you'd fill up every week - the "Deviance" column showw you the difference between your weight and the "expected" one

    The "Weight gain/ loss factor (0,45 kg = 1 lb = 3500 calories)" is a chart which allows you to see how big is your difference based on the ideal values - eating 1500 calories for you is a 51% deficit. (- 0,51)
    definitely too big ;) ---> EAT MORE! (a safe, and long-term deficit is around 15-20%). For the record I maintained way too long a 60% deficit, my body is filling charges against me.

    The "Macros repartition per day" chart is used for properly setting yout MFP goals (or goals in nutrient simply).
    I created three plans "Ideal" one : the one you'd tend to.
    For it I based the calculation on fat (non-compressible value, 20-30% of the instake)
    Completed with proteins (depending on your goals)
    Completed with carbs (less "usefull" nutrient since body can synthesize it)

    Realistic plans : mine :)
    Alternative macros : suits for overweight people I think or some cases where there are important gaps betweens weight/ height/ activity level/ age)

    IF : Usefull only for people who do Intermittent Fasting, the "IF only : OFF days diff (10 : 10% under ON days intakes) " allows IFers to specify how much their deficit should be during OFF days
    For IFers, also two simulators :

    - One ON day - in accordance to Leangains regarding the nutrients repartition
    - Two OFF days - one in accordance to Leangains, one alternate where the dinner is the biggest intake (eg family dinner)
  • 2hungariangirls
    2hungariangirls Posts: 220
    bump for later
  • Kagard11
    Kagard11 Posts: 396 Member
    You're good!
  • snkoyle15
    snkoyle15 Posts: 102
    bumping for later
  • Siberiantigris
    Siberiantigris Posts: 15
    BUMP to read later. Thanks!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Another reminder BTW - most people think they need to severly cut down their intake to lose weight.
    You can lose weight by crossing the desert for a month too. I say "If it ain't TDEE + 3500, it ain't fat bro".
    Meaning, you'd gain FAT only if you maintain accross days maintenance + 3500 calories.

    Eg : my maintenance is around 2850 calories. I'd gain progressively fat if I'd eat ~ 6350 calories every day (1 lb of fat = 3500 calories).
    So don't worry if by eating more (eg + 300-500 calories) you'd gain weight : it'll likely to be water retention, or fluid circulation in your body. It's my second week of build - I've increased from 2500 to 3000 calories the last week, and unfortunately i'm still losing weight.
    Chill out and eat :smokin:

    the TDEE + 3500 is slightly exagerated, but helps most to understand ;)
  • anastasiaBH
    anastasiaBH Posts: 268 Member
    bump.
  • dawnemjh
    dawnemjh Posts: 1,465 Member
    bump
  • edmoulaison
    edmoulaison Posts: 36 Member
    bump
  • Faeriegirl74
    Faeriegirl74 Posts: 187 Member
    Thanks!
  • nextrightthing
    nextrightthing Posts: 408 Member
    bump
  • PanteraGirl
    PanteraGirl Posts: 566 Member
    Bump!!! Thanks so much!!! YOu rock!
  • starrstarr007
    starrstarr007 Posts: 48
    bump
  • alimac92
    alimac92 Posts: 705 Member
    Bump
  • frankhuerta
    frankhuerta Posts: 18 Member
    Bump...thanks!
  • marchegt
    marchegt Posts: 156 Member
    bump for later... its going to take some effort for me to figure this one out, but looking forward to it!
  • Hoosiermomma
    Hoosiermomma Posts: 877 Member
    Checking this out later. Thanks!
  • clairegogogo
    clairegogogo Posts: 215
    This is awesome! Thank you!!!!!
  • dawnemjh
    dawnemjh Posts: 1,465 Member
    :sad: :sad: :sad: I cant seem to open this on my laptop:sad: :sad: :sad:

    am I doing something wrong??? I would love to check this out!! Help!!!!
  • rmk20togo
    rmk20togo Posts: 353 Member
    eating 1500 calories for you is a 51% deficit. (- 0,51) definitely too big ;) ---> EAT MORE! (a safe, and long-term deficit is around 15-20%). For the record I maintained way too long a 60% deficit, my body is filling charges against me.

    This just made me a happy girl! I've reset my macro nutrients and calories (1750) and crossed my fingers. As I understand it, I can continue to log calories burned, just not eat them. If I start gaining, you'll hear me scream.
  • Raw07
    Raw07 Posts: 206
    bump
  • dakitten2
    dakitten2 Posts: 888 Member
    This rocks! Thank you kind sir!
  • jumelle
    jumelle Posts: 50 Member
    Thanks! :smile:
  • groomchick
    groomchick Posts: 610 Member
    Bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Sheet updated for IF : added the total calories and grams for OFF days
  • maruby95
    maruby95 Posts: 204 Member
    Bump...and many thanks! This is my dream spreadsheet :).
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    sure :)
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