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

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  • swati37
    swati37 Posts: 145 Member
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    wow.. tats amazing piece of work...

    But i have a small question..

    According to TDEE am i suppose to eat 2200 calories a day????

    weight- 71 kgs
    Height- 163 cms
    Body fat percentage not known
    i workout 5-6 days a week and burn 500-600 calories per workout session. and currently consuming 1200-1300 calories a day..
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Yup - seems coherent. But eating at TDEE won't make you lose weight. Update your MFP goals to the "CUT" (15% deficit) and don't eat em back - alspo track your weight to see the evolution of it - your TDEE may be higher or lower.
    For instance my maintenance is around 2900, today I'm eating 300 and I'm losing weight - meaning I've a faster metabolism than the calculated one :)
    Weight loss is not a precise science, ways to understand it are :)
  • korygilliam
    korygilliam Posts: 594 Member
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    bump--thanks!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    sure :)
  • CoderGal
    CoderGal Posts: 6,800 Member
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    Bump in the night
  • korygilliam
    korygilliam Posts: 594 Member
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    Just to verify...because your exercise is being calculated into your activity level, you don't (and that is the reason) eat your exercise calories back?

    If that is a correct understanding, then do you recommend entering the time you exercise, but only putting down that you burned 1 calorie, so it doesn't look like you have 500 more calories to eat?
  • Lance_K
    Lance_K Posts: 104 Member
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    bump
  • issyfit
    issyfit Posts: 1,077 Member
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    If you have made any changes to the spread sheet could you please repost the link so I have the latest version, thanks!
  • Valkyriewoman
    Valkyriewoman Posts: 120 Member
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    bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Just to verify...because your exercise is being calculated into your activity level, you don't (and that is the reason) eat your exercise calories back?

    If that is a correct understanding, then do you recommend entering the time you exercise, but only putting down that you burned 1 calorie, so it doesn't look like you have 500 more calories to eat?

    Yes! you don't have to eat back your exercices back - you get it. :-)
    Now if you want to track your exercice log them. I usually make sure I hit my macros first, then I can add the exercices, since they mess up the macros.


    Last version
    http://interzone.kicks-*kitten*.net/Calculating_calories.xls
    http://interzone.kicks-*kitten*.net/Calculating_calories.ods

    Update to come : body fat calculator
  • mrseelmerfudd
    mrseelmerfudd Posts: 506 Member
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    Awesome spreadsheet. supposedly my BMR is 1741, and for maintenance im 2612 :) good to know these kinds of figures as i didnt have a clue. gives me a little boost :) thanks for sharing with us all!
  • issyfit
    issyfit Posts: 1,077 Member
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    Thank you for the ods file since we use open office.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Sure - as triger suggested I'll make it more clearer and create separate pages inside the sheet
    "Basic infos"
    "Weight evolution"
    "Nutrients repartition"
    "Intermittent Fasting"
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    boump
  • orangefizzz
    orangefizzz Posts: 12
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    thanks!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    bump ?
  • porvenir
    porvenir Posts: 27 Member
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    Bump and thank you again!
  • doublezizzle
    doublezizzle Posts: 42 Member
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    bump
  • sanjoparolas
    sanjoparolas Posts: 557 Member
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    Thank you!
  • sweetnspiccy
    sweetnspiccy Posts: 6
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    bump

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