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

sarah_ep

Interesting.

KeriA

what do you mean by cut? Sorry I have been seeing this lately and don't know what it means.

melonchange

thank you. I am trying to figure it out now. all the best!

Dylan

elizamc

Really helpful - thanks!

tjradd73

bump....gonna have to give it a try tomorrow from home

PercivalHackworth

I do have a question on my numbers though. My current TDEE difference is 18.3 Mifflin St.-Jeorg and 26.4 Hatch- McArdle.
Acceptable range says +-15. Does that mean my deficit is too high??

Well you can go 'til a 18% deficit - but it's way too big for having it sustainable on a long term basis. 15% deficit mean you could slowly lose weight, accross YEARS without having the feeling on being on diet specifically

However, in putting all my figures in, the Mifflin-St. Jeor (For Women)percentage shows as 39.6%. In reading that the "current difference ....acceptable range is -15%/+15% (???) then I have to move my current calories from 1200 to about 1680 to get that figure to about 15%. Is that what I'm after? Maybe I"m eating too little because I have been at a plateau for almost a year.

Say above, that means you have a 40% deficit -ie - if you were eating 40% more, you weight should remain stable :-)
I can confirm that ON ME ONLY - I had a 60% deficit, weight loss, then plateau for months- today I'm on -10% (meaning I eat 10% above maintenance), the weight seems stable (in fact I'm losing but that's another story )

the "If only: OFF days diff (10:10% under ON days intakes) = 20? what does that represent? Sorry to not comprehend that part....? anyone?

Only usefull for people doing Intermitent Fasting - the deficit during OFF days. No need to touch that value if you are not on IF ;-)

what do you mean by cut

A cut/ build are two traditional phases for BB's : cut : being in deficit in order to lose fat/ weigh gained during the build phase.
The build phase consists in eating a lot more above maintenance to synthesize protieins (eg growing muscles). But there is also a fat gain during that phase. So the cut aims to burn fat and preserve lean mass. Above that BB explanation :
Cut 15% : 15% deficit under maintenance
Build 15% : 15% excess over maintenance

MelissaGraham7

Razique: Thank you so much for the spreadsheet and for your patience in answering questions. I'm going to try what this shows and see what happens! It can't hurt. From all of us, thank you for the time you have taken to help us out!

PercivalHackworth

And you welcome :-)

don't hesitate if you want me to add extra stuff (but don't too much, the sheet starting to be larger than my screen ahah)

titletown

bump

PercivalHackworth

bump

tigersword

I'll have to give this a look.

PercivalHackworth

Thanks - an expert review

mmapags

Thanks for the info Razique. So I'm in a little higher a deficit at 18 for awhile. After 8 or 10 more pounds I'll back it down to 15 or so. I'm within 15 lbs of my target and I have slowed lately with loss to about a pound a week and that's fine. This has been a great thread and a wonderful act of service on your part. You are a good man my friend!

Ceceamanda

bump

skump425

bump for later, cant open it at work

Jaytee79

Thank you! According to this...I'm eating way under what I should be.

KeriA

what do you mean by cut

A cut/ build are two traditional phases for BB's : cut : being in deficit in order to lose fat/ weigh gained during the build phase.
The build phase consists in eating a lot more above maintenance to synthesize protieins (eg growing muscles). But there is also a fat gain during that phase. So the cut aims to burn fat and preserve lean mass. Above that BB explanation :
Cut 15% : 15% deficit under maintenance
Build 15% : 15% excess over maintenance

Thanks I figured if I heard the term more than a few times I must need to know what it is. I am just beginning to do weight training.

tigersword

The formulas are spot on, same numbers I've been using for myself. My only criticism would be to maybe split it up into different sheets for readability purposes, with everything kinda just jumbled onto one sheet it can be a bit tough to read.

PercivalHackworth

Thanks tiger, I think I'll do that - You are right :-)

Tmrice721

Thanks so much!!!

bump

nutandbutter

Bump :-)

lifechange12

Thank you!

Becca_007

bump

kimberg75

LOVE this!! Thanks for creating it and sharing w/ everyone!! I just entered all my info. in and changed my macros....gonna give it a whirl. Quick question~ If my BMR is showing 1403 should I be changing my calorie goal to that? I have read that we should eat at least our BMR daily....I started out at 1200 last year and changed it to 1300 when a plateau hit and it seemed to help get me out of it. Well I haven't lost any weight in over 2 weeks so I just upped it to 1400, hoping it helps. I read a lot about the whole eat more to lose more....it seems crazy but it somehow works.

hedgiie

thanks

hunnyspice

Thanks!!!

porvenir

Thank you!

PercivalHackworth

LOVE this!! Thanks for creating it and sharing w/ everyone!! I just entered all my info. in and changed my macros....gonna give it a whirl. Quick question~ If my BMR is showing 1403 should I be changing my calorie goal to that? I have read that we should eat at least our BMR daily....I started out at 1200 last year and changed it to 1300 when a plateau hit and it seemed to help get me out of it. Well I haven't lost any weight in over 2 weeks so I just upped it to 1400, hoping it helps. I read a lot about the whole eat more to lose more....it seems crazy but it somehow works.

Nope, not your BMR, your TDEE (or maintenance) and play around. If you want to lose weight, update your MFP goals to be around the "CUT " calories, and don't eat them back

DarrenSeeley

Thank you

ravihira1892

bump for later