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

lilkitn

I've been trying to work out the equations myself... but this is just great! I love how you've put in the estimated weight loss too, now I know I'll definately be at my goal weight before my trip! Thanks so much!

heathersmilez

Now aren't you a sweetie! Thanks for taking the time

lin7604

thanks!
I'm myself updating my goals for my tomorrow diary, I was too high in proteins, it's useless and costs too much ahah

how do we figure out how much protein we should be having daily?

Use the macros repartition table into my sheet, it gives you the amount of protein you should eat based on your daily intake.
Then you can update your MFP goals, so the macros hit my values
In the end, you would have : 50-55% cabs 30% fat, 15-20% proteins

thanks so much!

danascot

bump

Cberg9

I heart you!! Thanks for the gift

schmaderm

Awesome! I'll be looking for the women's spreadsheet.

raiderrodney

Nice! Thanks man!

Fitwam

:flowerforyou: SWEET! You are freaking AWESOME for sharing!

PercivalHackworth

Awesome! I'll be looking for the women's spreadsheet.

It's the same spreadsheet, just download it what was missing earlier were the formula for women. The file has been updated since that ;=)
enjoy!!

Smuterella

Interesting, my numbers for the two equations are almost identical. Thanks!

Jennifer0878

You ROCK, Razique!! :flowerforyou:

mocha76

Love this! Thanks!

LJV1031

Well aren't you thoughtful? Thanks. :happy:

PercivalHackworth

You ROCK, Razique!! :flowerforyou:

Anytime Jennifer!

Juste make sure you guys don't play with the fire by updating values in order to make the weight loss faster - that won't make any good AT ALL
- cheers mates

staceyseeger

thanks for sharing!

TeaBea

Thank you! :bigsmile:

jenready

bump

MinnesotaManimal

great job, looks like you spent some serious time doing this, but I gotta ask-

why re-invent the wheel?

http://www.1percentedge.com/ifcalc/

It may be from an IF group, but ignoring the source it does pretty much the same thing

sorry to be a party pooper your sheet is still cool!

PercivalHackworth

Awesome man I'll deff digg that later
If I knew that link before, maybe I wouldn't have spent time on mine ahah

sweetnspiccy

Very awesome. I will try working with it. Ive been at a stand still for 6 months. Ive dropped my cardio except for 2-3 hours a week and Im adding P90X instead, too mix stuff up... 3 weeks but still Ive lost no pounds but have dropped 1% body fat.... maybe your spreadsheet is just what I need. It says I need way more calories. Ill give it a try!

Thanks

PercivalHackworth

No problem.
Follow it, increase your cal, change your macros golas, EAT MORE, and voila, bye bye plateau

PercivalHackworth

Small update ; next to the macros, in percent are displayed the values in percent, so you know know what you should put on your MFP goals

MinnesotaManimal

See, now that is a feature that the other calculator lacks! Nice.

PercivalHackworth

While I'm trying to update my diaries accordingly, a 15% protein intake is quite hard to hit. I'm always above, 15% means you only have one small source of protein per day - quite hard. Looks like the following repartition is way easy to apply : carbs : 50%, fat : 25%, and prot :25%. 25 on both allow multiple fat incomes per day. ( nuts, oils, fish caps), and also multipe proteins intakes per day ( breakfast egg, post-wo creatine, high protein dinner, meat at lunch, etc...)
Check my diary for a usage of a 50-25-25 ratio :-) ) update on the sheet to come!

Inlet

Hooray for a women's one!

PercivalHackworth

A reply i made to a friend :
Oi, i'll update my spreadsheet in a minute. It's very hard to have a 15% protein, 55% carbs and 30% fat. Wayyy more easier to hit a f:25%, p: 25%, c:50%. Regarding the amount, the most important value is...fat! It should count about 25-30% of the intake, then proteins, and carbs that allow you to fill hour daily goals. Too much protein is useless, they have the same cal. value as carbs. In term of weight loss, absolutely no difference. While it's getting interesting is their usage in synthesis, they are the main source of it. Providing enough protein allow the body to preserve the muscle mass, and using the fat as energy source rather than muscle while you are in deficit. Another interesting property is the feeling of satiety protein provide over carbs. In the end, 25%-25 with fat seems a good deal : enough fat along the day, as protein (i've been able to use em into 5 meals/ day!). Being high  in carbs has one more hell of advantage : if you want to lose weight, you only update your carbs intakes, others nutrients don't move. And that, sister, that's the bomb :-)

jeccalou

Saving

porffor

Have also saved this. Interesting as the BMR is the same as my calories allowed on MFP - so that would mean every bit of exercise I do is bringing me lower than BMR. Perhaps this is why I haven't lost anything in the last 5 months! :noway: I've been at 1200 and only just put it up on MFP to 1lb a week in desperation to try something different.

Time to start eating more and see how this works.

Thanks for sharing this and even if it was already on the net I hadn't seen it. :drinker:

AZDizzy

Super cool! Thanks so much!

PercivalHackworth

Updated spreadsheet :
Added a "Realistic Macros" for MFP goals, the ideals are very hard to apply IRL (especially on proteins)
Added a "Your current intake" table, which calculate the difference between your current intakes, and your TDEE, eg, that would help you to know if you are definitely eating too much or not.

Too low : Consider lowering your intake to prevent fat storage
Too high : Consider uppering your intake to prevent health issues (beware, this category doesn't apply to people with specifics

I hope all you 1200 calories people understand better ;-)
URL :
http://interzone.kicks-*kitten*.net/Calculating_calories.xls