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

ladyraven68

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.

PercivalHackworth

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

ladyraven68

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.

KJLIII

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 ! !

SalishSea

Bump- will print at work! Sheeshhhh..don't tell!

PercivalHackworth

bump

SammyPacks

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!!!

holly1007

bump!

sbrBirdy

Thank you so much!

PercivalHackworth

You welcome

PercivalHackworth

boump

PercivalHackworth

bump

w1lkesy

Bump - Thanks )

PercivalHackworth

bump

swarcher

Been stuck for a while. Going to calculate my numbers again. Thanks!

PercivalHackworth

I re-post the link
http://interzone.kicks-*kitten*.net/Calculating_calories.xls
http://interzone.kicks-*kitten*.net/Calculating_calories.ods

nz_deevaa

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!

mbvan

bump

DonnaRe2012

bump

glittermouse

thanks

mummytobeslim

bump

hateras

bump

cat_1977

Thank you!

PercivalHackworth

nz_deevaa

Bump for Lozze

Sw33tKnees

Bump!

Sw33tKnees

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
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)


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:

PercivalHackworth

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 )

Sw33tKnees

You are totally awesome!!!! :smooched: :smooched: :smooched: :smooched:

debbiemccaffrey

bump