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

laddyboy

Bump.

ashleynicol3

Bump.

kappyd

nice

MelissaGraham7

It's so awesome all the work you went through on that - much appreciated. I wish I was more scientific to understand it a little better. 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.

I could be misunderstanding though - the chart is pretty complex though would be incredible if I understood it! LOL.

MelissaGraham7

I think I have the same conclusions as rmk20togo - and maybe that is why I haven't lost in such a long time? Maybe my deficit is too much and/or not eating enough? I'm usually at 1200-1250 and eat back half of my calories burned, working out about 5 hours or more a week. Hmmmmmm......

MelissaGraham7

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

kaileysgran

bump

FireballStrike

Thanks! Bump for later.

patricia909

bump

LoveMyArmyMedic

Bump. Thank you!!

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