My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma
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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!0
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Now aren't you a sweetie! Thanks for taking the time0
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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!0 -
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I heart you!! Thanks for the gift0
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Awesome! I'll be looking for the women's spreadsheet.0
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Nice! Thanks man!0
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:flowerforyou: SWEET! You are freaking AWESOME for sharing!0
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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!!0 -
Interesting, my numbers for the two equations are almost identical. Thanks!0
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You ROCK, Razique!! :flowerforyou:0
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Love this! Thanks!0
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Well aren't you thoughtful? Thanks. :happy:0
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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 mates0 -
thanks for sharing!0
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Thank you! :bigsmile:0
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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!0 -
Awesome man I'll deff digg that later
If I knew that link before, maybe I wouldn't have spent time on mine ahah0 -
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!
Thanks0
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