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

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Replies

  • beautifullyblessed16
    beautifullyblessed16 Posts: 180 Member
    Ohhhhh! Now that totally makes sense! So according to the chart, I would approximately meet my goal weight in 16 weeks, which will be right on my birthday. Once I reach that point, would I just switch over to my maintenance calories right at that point or would I have to gradually up my calories over several days/weeks until I reach my maintenance calorie limit?
  • stenochick0417
    stenochick0417 Posts: 124 Member
    bump
  • christinaz1985
    christinaz1985 Posts: 18 Member
    bump
  • sjdoman
    sjdoman Posts: 81 Member
    Sure :)
    I'll think about what features I could add :d

    You could add equations to calculate body fat %

    And thanks! This is great.
  • dewgirl321
    dewgirl321 Posts: 296 Member
    Lovely spreadsheet. Thanks, Razique!
  • glassyo
    glassyo Posts: 7,740 Member
    Bump for when the spreadsheet gets updated again. :smile:
  • stephabef
    stephabef Posts: 936 Member
    Excellent! :D
  • queen3510
    queen3510 Posts: 180
    bump
  • agthorn
    agthorn Posts: 1,844 Member
    Bump to remind myself to look at home; work filters all urls with 'naughty' words in the link.
  • anta1
    anta1 Posts: 53 Member
    How do i open it on macbook?
  • luckygirl007
    luckygirl007 Posts: 68 Member
    thanks!
  • jenbk2
    jenbk2 Posts: 614 Member
    for some reason i can't pull it up ?
  • snaus70
    snaus70 Posts: 39
    Bump!! Thanks!!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    for some reason i can't pull it up ?

    What's the message when you paste the link ?
    Thanks all, some updates to come soon :)
  • rebelo3
    rebelo3 Posts: 51 Member
    Bump!
  • PurpleCoookie
    PurpleCoookie Posts: 334
    Thanks!!!
  • cccranchmom
    cccranchmom Posts: 4
    Bump
  • kwikstop
    kwikstop Posts: 28 Member
    Bump
  • violon
    violon Posts: 74 Member
    bump
  • hawk1981
    hawk1981 Posts: 11
    Awesome!!!!
  • sylvuz323
    sylvuz323 Posts: 468 Member
    Thank you so much for this, I knew I needed to change my calorie intake since the scale had not been moving. I had been doing my own research and had decided to search a bit more on the message boards and found your lovely gift. Thank you so much.
  • staceywtucaz
    staceywtucaz Posts: 36 Member
    Bump
  • laursey
    laursey Posts: 307
    Thanks!
  • peachied
    peachied Posts: 117 Member
    the use of excel excites me. thanks for putting this together! :)
  • wbgolden
    wbgolden Posts: 2,066 Member
    nice work, man. thanks
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    AWESOME. Thank you for taking the time to do this!
  • gleechick609
    gleechick609 Posts: 544 Member
    this is great!!

    According to your spread sheet, I have been eating correctly under my TDEE :)
  • osorio1
    osorio1 Posts: 63
    Bumping to check it out later. Thanks!! ;).
  • Pebble321
    Pebble321 Posts: 6,423 Member
    Thanks for this... it took me a few minutes to get my head around it, but I think I've got it!

    I lost weight very happily last year following MFP's numbers (more or less) but now I'm wanting to maintain or lose a bit more very slowly.

    This charts fits quite neatly with my latest plan which is to pick a number and eat close to that every day regardless of exercise. I've been aiming for 2000 cals a day, which according to your chart gives me a small deficit below my TDEE of 2145.
    I was thinking about dropping it a little next month to move a kg or two and going to around 1800 total cals daily - which is just a few cals under the cut of 15%.

    I'm really pleased to see something that backs up my gut feel of where I should be eating.
    Thanks heaps.
  • DianeG213
    DianeG213 Posts: 253
    bump
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