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

Spartan_1_1_7

Bump

PercivalHackworth

thanks

CactusF1ower

Thanks!!!

Kellylynnhaynes

Saving for later

sassyjae21

This is really awesome and i appreciate the time you put into it. Thanks!

PercivalHackworth

Sure
thank you
Let me know if you have any questions or if you guys are looking for extra features.
I was thinking about a bodyfat guesstimator, but wasn't sure it would be that useful actually haha

Squidgeypaws007

Bumping for a read later!!

EvenThatNameIsTaken

Nope still there Shelly
http://en.fitforlife.fr/nutrition-en/calories-tracker-spreadsheet/

thank you!

nmncare

Bump!

kimmiet801

Bump

PercivalHackworth

Cheers.
I'll also update the manual soon, since the current directions use the old sheet, that was all its fields on the same tab, si it started to be a real mess.

Kari121869

I can't seem to access any of the spreadsheets you put the links for on here
I noticed you put protein % kind of low for your macros - I was told 40 protein/30 for both carbs & fat... perhaps you can take a look at my diary and let me know what I'm doing wrong... seems like forever to loose a darn lb!! Been on here for 6+ months and only lost 23lbs... I work out at least 3 x a week with intense cardio (boosted walking/jogging/weights) and I don't eat my cals back... following the TDEE method but still nothing seems to be working...

Any suggestions are more than welcome.

PercivalHackworth

Here is the link:
https://docs.google.com/spreadsheet/ccc?key=0AuN81OoJ0pjidGVBalNBb2lOQlBNNUtPZHZaNmIxZHc&usp=sharing#gid=0

Can you download it, fill it and post your numbers here?
thank you!

Kari121869

Ok I have the chart up but it's not letting me input my stats...

PercivalHackworth

Yes, you have to download it on your computer it's a read-only sheet, otherwise people would break it in no time

Kari121869

Had to download it as an excel sheet - then put my stats... *sigh*.

Ok I'll post my 'answers' when completed... thanks for your help.

Kari121869

Ok.. wow this looks so complicated lol.. not sure what info you want since it's a little confusing lol...

PercivalHackworth

I wrote a manual here:
http://en.fitforlife.fr/nutrition-en/calories-tracker-spreadsheet/

Really, it's not, just take 10 minutes, and you'll quickly understand how it works. Basically, you just fill the Yellow fields

PercivalHackworth

I'll rewrite the manual soon anyway

MomOfRose

bump

(And for those reading near my comment, the link is on page 10 of this extended topic area)

Kari121869

ok so here goes (hope I'm putting the right #'s down here)
Weight is 78.9
height is 162.6
age 44
Activity level I put 1.4
Daily cals/1600

says my TDEE rangs is : Katch-McArdle 42%
Mifflin-St Jeor (FOR WOMEN) 20%

Ok so now what lol..

rhonderoo

This is awesome.

RetiredAndLovingIt

bump

PercivalHackworth

Ok Kari121869,
1- How many calories are you eating on a daily basis?
2- Do you train or have some sort of exercice? I assume you do since you put 1.4
What a training week looks like?

thanks

Kari121869

Ok Kari121869,
1- How many calories are you eating on a daily basis?
2- Do you train or have some sort of exercice? I assume you do since you put 1.4
What a training week looks like?

thanks

1 - I normally eat anywhere between 1350-1550 a day - I could probably count on one hand how many times I actually 'allow' myself to go over my cal limits.. special occasions or 'evenings out' where alcohol is involved are the only reasons.
2 - Yes I do alot of walking videos - Leslie Sansone. I do the 'interval' ones where you brisk walk then jog for portions of each mile... anywhere from 3-5 miles a session and I do those at least 3x a week. My exercise cals burned are what MFP tells me - but I never eat back my burned cals.

Hope this helps.. and thanks for your assistance... it's SO appreciated!

PercivalHackworth

So your TDEE is 1600 (avg) while you are eating 1500 ish on a daily basis?
Based on your stats, looks like it's indeed where your maintenance is at.

You have two options here:
• 1- Increase your deficit while keeping the same activities - that'll speeds up the weight loss
• 2- Add some resistance training, maybe two times per week, maybe more depending on your schedule.

If you keep eating the same amount, you'll gradually lose some weight for sure.

Kari121869

I thought I WAS eating at a deficit - but I guess not.. other TDEE calculators gave me 2000+ for daily cals and I minused 20% to get the 1550....
Just so I'm clear - what level of cals do you suggest? My BMR is 1500 (when I look at a website I normally use)...I thought you weren't supposed to go below your BMR...

God now I'm really confused/frustrated.. just when I thought I had figured out this TDEE/BMR stuff...

nataliebordeauxx

This sounds amazing! Is there a new link by any chance? Chrome OR IE are not liking the link Thank you so much!!

PercivalHackworth

Here is the link:
http://www.gainsandguns.com/nutrition-en/calories-tracker-spreadsheet/

Kari, what is the exact maintenance my calculator gives you? (TDEE) and which activity level do you use? I suggest to start.

Kari121869

Here is the link:
http://www.gainsandguns.com/nutrition-en/calories-tracker-spreadsheet/

Kari, what is the exact maintenance my calculator gives you? (TDEE) and which activity level do you use? I suggest to start.

If I look at the MIfflin calculations -
BMR 1,427
Maintenance 1,855
Cut (Deficit in %) 20% 1,484
Build (Surplus in %) 0.1 2,041

So I should be eating 1484 cals/day? I use 1.3 for activity on your sheet.