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

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    • Posts: 2,003 Member
      I've saved a version, with the calories I eat after having my numbers ran, and I'll be interested how my losses compare to the predictions.
    • Posts: 1,437 Member
      sure let me know - so I could maybe update the formulas - the first part being the load - in calories - 1 lb of pure fat represent - and how it goes across the weight loss
    • Posts: 2,003 Member
      sure let me know - so I could maybe update the formulas - the first part being the load - in calories - 1 lb of pure fat represent - and how it goes across the weight loss

      I suppose the difficulty is, I don't eat exactly the same calories every day, so it's never going to be perfect, but I will try to enter the weekly average as the calories consumed, and work out a way to check the results.
    • Posts: 225 Member
      Thank you ! ! Your spreadsheet is awesome ! !


      :flowerforyou:

      I've been trying to find out my body fat percentage - but have no way of measuring. I've used many MANY online calculators, but I really think they fall short - due to body types being so different. Most of the women's calculations AND pictures that I've found online show more "pear" shapes - as if ALL women have that shape ! ! I've been pretty athletic and muscular (for a woman) for most of my life, and I believe I have an entirely different kind of build. All of the body fat % calculators say I'm obese, and I would be rejected on the Army/Navy criteria (which calculated me at about 40% BF- and I say "No WAY !" - it's absolutely wrong). I am actually just "overweight" on the BMI scale - though I wonder if that's even accurate. I actually have more of an "apple" shape, and have always had comments on my "nice legs" - even when very overweight (they are actually quite muscular, yet shapely) ! ! I carry my "fat" weight mostly in the chest and abdominal area, and thankfully I've been losing inches in that area since being on MFP.

      I've read through this posting, and know that you're thinking of updating it to include some type of body fat % calculator. I thought I might suggest an alternative to that - I've looked extensively online and found one site to be very helpful. Here's the link to it: http://www.leighpeele.com/body-fat-pictures-and-percentages
      I think one could get a rough estimate of one's own body fat percentage from looking and comparing the pictures of body fat percentages. I know this site only includes percentages up to 30% body fat, but it could be a start.

      There is a pdf document by the same person (http://www.leighpeele.com/bodyfatpercent.pdf) which shows one extra picture, which is also helpful (up to 40% BF for men, and 43%BF for women). The pdf document also goes into details about how Body Fat can be measured, and it also states that each measurement method has its flaws. She suggests a combination of using visual analysis and Bioelectrical Impedance Analysis (BIA), because she feels that determining body fat % is a combination of science AND art. Each person's body distributes and stores fat in different ways, and many times you cannot determine visceral (internal) levels of fat by just looking. I wonder if each person could honestly assess themselves in an effective way by critically comparing their own bodies to others who have had some type of measurement done by a pro??

      Anyway, just my thoughts... Good luck with your project, and thanks again ! !
    • Posts: 373 Member
      Bump- will print at work! Sheeshhhh..don't tell!
    • Posts: 1,437 Member
      bump
    • Posts: 697 Member
      Thanks! I've been using this for a while! Gotta say I'm loving my new calorie intake ;) 1900+ and still seeing results. Gotta love it.

      Thanks!!!
    • Posts: 102 Member
      bump!
    • Posts: 224 Member
      Thank you so much!
    • Posts: 1,437 Member
      You welcome ;)
    • Posts: 1,437 Member
      boump
    • Posts: 1,437 Member
      bump
    • Posts: 3 Member
      Bump - Thanks :o)
    • Posts: 1,437 Member
      bump
    • Posts: 17 Member
      Been stuck for a while. Going to calculate my numbers again. Thanks!
    • Posts: 1,437 Member
      I re-post the link :)
      http://interzone.kicks-*kitten*.net/Calculating_calories.xls
      http://interzone.kicks-*kitten*.net/Calculating_calories.ods
    • Posts: 12,209 Member
      I'm using the numbers on the spreadsheet (along with some advice from HelloitsDan and ChrisDaveys) for the past two weeks, I'm adding my actual weekly calories, and my weigh-in details (once a week) I'm going to track for a month, and then look the numbers and making any tweaks after that month.

      I'm 'morbidly obese' on the BMI scale, so probably not the intended audience, but I'll let you know how I go :)

      Thanks!
    • Posts: 30
      bump
    • Posts: 298 Member
      bump
    • Posts: 582 Member
      thanks
    • Posts: 367 Member
      bump
    • Posts: 33 Member
      bump
    • Posts: 79 Member
      Thank you!
    • Posts: 1,437 Member
      :)
    • Posts: 12,209 Member
      Bump for Lozze
    • Posts: 119 Member
      Bump!:smile:
    • Posts: 119 Member
      Could I please! :flowerforyou: Pretty please! :flowerforyou: ..... Ask you to help me to make sure I did everything right and understand the entire concept!?!?! My stats are:
      Female
      Age:42
      Current weight: 133 Down 19 pounds :tongue:
      Height: 5 feet 0 inches
      Eating around 1200 calories a day
      Job: Desk
      Exercise: Burn between 250 - 450 Calories a day
      Weekdays: Rebounding, Jillian 30day Shred, Jillian Ripped in 30 every other day
      Starting!!! Kettle bells 3 days a week tomorrow!!
      Weekends: Hiking, fishing, camping....(Getting a HRM this week) :smile:


      Soooooo ... I interpret it as:

      My BMR is 1188 calories.................... Never eat less than this amount
      My Cut is 1514,.......................................This is my daily goal,... no matter what exercise I do, how long I do it as long as its 5 days of the week day exercises.
      Moderate Exercise:.................................. 1.5

      Anticipated weight loss:.........................52 per week, Weigh myself once a week to make sure that I am loosing at a steady rate.


      Thank you for this!!! I truly do appreciate it!! I am so excited to use this formula for my next 90 challenge!! :drinker:
    • Posts: 1,437 Member
      Yup seems good to me :-) I haven't checked, but based on the figures you give, 1520-1550 seems good ;-)
      Just make sure you track your weight every week, and adapt your intakes according my weigh evolution plan :
      if you are losing way too faster, eat more, if you are not losing across weeks, eat less (-150 calories ) :)
    • Posts: 119 Member
      You are totally awesome!!!! :smooched: :smooched: :smooched: :smooched:
    • Posts: 20
      bump
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