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

Jenlwb

Much appreciated!

PercivalHackworth

Looks fab - just one correction though, from a spreadsheet nerd.

The female current % intake needs tweeking unless I'm reading it wrong.- The womens % intake is showing a percentage of the Men's Build intake (C7) rather than the female numbers (C19 to C21)

The file has been updated, thanks!

lisa28115

i guess i am going to sound like a dumbass, but i am not sure i know how to use this spreadsheet:blushing:

mbissey

Awesome! Thanks!

chezmoss

Thanks dude.

marianeo

Great tool, thanks!!

snaggly

Thanks SO much for this. What great work!

So, realistically, we should not be eating below BMR - if my BMR according to the calculations is 1292, should I be eating the 15% cut of 1427 cals NET or straight cals? In other words, do I take into account cal burn?

PercivalHackworth

i guess i am going to sound like a dumbass, but i am not sure i know how to use this spreadsheet:blushing:

You just fill your age, weight (in kilos), your height (in centimeters), your body fat if you know it, and an activity level (pick one from the activity levels numbers), and how much calories your are eating everyday.

the sheet will give you :
- your maintenance, (eating that amount prevent either muscle build, either weight lose)
- your BMR (via two formulas, quite similar)
- how much you need to eat in order to gain muscle, and minimizing fat storage
- how much you need to eat in order to lose weight
- a build plan : weight yourself one time per week, empty stomach, same day : if you gain too much, it means it's fat
- a weight loss plan : if you lose too much, it may be dangerous
- how to setup your MFP goals (custom goals) for every nutrient, with two goals : an "ideal" one, (but hard to apply IRL imho), and a "realistic" one (based on weeks of myself's diaries)

PercivalHackworth

Thanks SO much for this. What great work!

So, realistically, we should not be eating below BMR - if my BMR according to the calculations is 1292, should I be eating the 15% cut of 1427 cals NET or straight cals? In other words, do I take into account cal burn?

Totally yes, in order to lose weight, you stay withing the "cut" range, which is a 15% difference based on MAINTENANCE (the maintenance itself being the activity level per BMR), in other words : vital functions : BMR, no, if you are very active in life : extra energy required
How to lose weight : create a safe calorie deficit

Regarding these famous net: yes!
suppose now you perform a crazy workout that requires extra 500 calories : you make the deficit bigger, meaning you are out of the sage range. Doing it one, two, three times, is cool, but maintaining a too long important calories deficit (accross months) will only make the weight lose even complicated.
I was during months (eg 5-6 months) in a extreme calories deficit (I'd say 50-55), now I'm all wozzy ahah

Hurricane_C

bump to look at later

snaggly

Thanks SO much for this. What great work!

So, realistically, we should not be eating below BMR - if my BMR according to the calculations is 1292, should I be eating the 15% cut of 1427 cals NET or straight cals? In other words, do I take into account cal burn?

Totally yes, in order to lose weight, you stay withing the "cut" range, which is a 15% difference based on MAINTENANCE (the maintenance itself being the activity level per BMR), in other words : vital functions : BMR, no, if you are very active in life : extra energy required
How to lose weight : create a safe calorie deficit

Regarding these famous net: yes!
suppose now you perform a crazy workout that requires extra 500 calories : you make the deficit bigger, meaning you are out of the sage range. Doing it one, two, three times, is cool, but maintaining a too long important calories deficit (accross months) will only make the weight lose even complicated.
I was during months (eg 5-6 months) in a extreme calories deficit (I'd say 50-55), now I'm all wozzy ahah

Thanks again for this. It does make a lot of sense to stay within that 15% range particularly so that we don't put the weight back on when going on maintenance after weight loss.

PercivalHackworth

Now you totally get it!

Thus it will prevent the yoyo effect : eg I'm during a month on an extreme deficit (45%, 50%), when the diet is over -> Maintenance, or, in most of times, 30% above maintenance (because of the deprivation feelng) --> the yoyo effect
Now suppose you stay in the safe range : you can remain in deficit during months, thus you burn fat, lose weight, and, damn, you EAT

lisa28115

BMR 1,478
Maintenance 2,217
Cut (@ 15%) 1,885
Build (@ 15%) 2,550

Only fill here !!!
Weight (in kilos) 89.81
Height (in cm) 154.94
Age 46
Activity Level (pick above) 1.5
Body Fat (in %) (for M-McArdie only)
Current calories intake 1900

Use the following converter :
Your weight in lbs kilos
198 89.81
Yout height in inches Centimeters
61 154.94

so 1885 is what i should be eating everyday...whether i exercise or not
i have been eating around 1900 with at least 1hr walking everyday

sorry ...to be so dense
i work 3rd shift...i have been up all nite which i think is another hurdle to my weight loss
i have lost nothing since i started here in november

AH2013

FAB! Thanks!

lisa28115

Damn, i think maybe i got it!!!:noway:

I should eat 1885 no matter what i do, where i go or what the hell happens
and i will lose weight!!!!:huh:

gazerofthestars

Very nice!

MMarvelous

Uhm interesting

PercivalHackworth

Damn, i think maybe i got it!!!:noway:

I should eat 1885 no matter what i do, where i go or what the hell happens
and i will lose weight!!!!:huh:

exactly, by eating that amount, you remain in a low,but constant deficit, check the lose plain, now weight yourself everyweek, and check if your lbs match the plan.
So, based on your numbers, you would weight 178 lbs in 20 weeks

i_am_asparagus

Thanks. :happy:

PercivalHackworth

Sure
I'll think about what features I could add :d